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