general warmup (15 minutes)

shielded front pullovers x 21 reps

Americanas x 30 reps

2 hand pause slashes x 10/10 reps

windshield wiper squats x 20 reps

specific warmup (5 minutes)

2 hand dead-stop side cleans  set up and light practice

strength (20 minutes)

heavy 2 hand dead-stop side cleans x 4/4 reps x 6 sets

conditioning/accessory work (1 round)

Russian front raises x 10 reps