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