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