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