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