general warmup (15 minutes)

1 hand Americanas x 25/25 reps

inside mills x 25/25 reps

alternating crucifix lateral lunges x 20 reps

specific warmup (5 minutes)

2 hand squat cleans** set up and light pratice

strength (20 minutes)

heavy 2 hand squat cleans** x 3 reps x 6 sets

**Note:  Do a 3 second pause at the bottm of each rep.

conditioning/accessory work (1 round)

star complex x 1

seated double club flys x 20 reps

kneeling double club snatches x 10 reps