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