general warmup (15 minutes)

figure 8’s to hold x 25 reps

barbarian squats x 15 reps

kneeling 1 hand lateral press & side raises x 10/10 reps

1/2 kneeling wide stance Ahrens press x 10 reps

specific warmup (5 minutes)

2 hand clean & angle press set up and light practice

strength (20 minutes)

heavy 2 hand clean & angle press x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

side plank snatches x 8/8 reps

supine mace pullovers x 12/12 reps