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