general warmup (15 minutes)

windshield wiper lateral lunges x 20 reps

barbarian pullovers x 20 reps

seated double club lateral pullovers x 15 reps

1/2 kneeling wide stance Ahrens press x  15 reps

specific warmup (5 minutes)

2 hand front clean & angle press set up and light practice

strength (20 minutes)

heavy 2 hand front clean & angle press x 5 reps x 5 sets

conditioning/accessory work (1 round)

crossbody swings x 15/15 reps

battering rams x 10/10 reps