general warmup (15 minutes)

walking 2 hand front swings x 50 reps

2 hand side swings x 40 reps

long cycles x 30 reps

barbarian split squats x 10/10 reps

specific warmup (5 minutes)

2 hand pause squat cleans set up and light practice

strength (20 minutes)

heavy 2 hand pause** squat cleans x 3 reps x 5 sets

5 seconds isometric hold at the bottom of each squat clean

conditioning/accessory work (1 round)

double club mills x 15/15 reps

supine helicopters x 15/15 reps

seated double club flys x 20 reps