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