general warmup (15 minutes)

barbarian squat & walking lunge x 10 reps

inside mills x 15/15 reps

outside mills x 15/15 reps

1/2 kneeling wide stance Ahrens press x 12 reps

specific warmup (5 minutes)

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

strength (20 minutes)

2 hand front clean & pause angle press 7 reps x 5 sets

conditioning/accessory work (1 round)

2 hand side swings x 40 reps

parry casts x 15/15 reps