general warmup (15 minutes)

double club lateral press & side raises x 12 reps

kneeling double club twists x 20 reps

seated double club front pullovers x 15 reps

crucifix lateral lunges x 20 reps

specific warmup (5 minutes)

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

strength (20 minutes)

2 hand clean & pause angle press x 10-8-6-4-2 reps

conditioning/accessory work (1 round)

figure 8’s to hold x 30 reps

standing 2 hand figure 8’s x 30 reps