general warmup (15 minutes)

flutter kicks x 100 reps

jumping jacks x 30 reps ( extra credit=50 reps)

2 hand pause side cleans x 15/15 reps

1 hand barbarian squats x 15 reps

specific warmup (5 minutes)

2 hand front clean & angle press set up and light practice

strength (20 minutes)

heavy 2 hand front clean & angle press x 5 reps x 5 sets

conditioning/accessory work (1 round)

clock pushups x once around the clock