general warmup (15 minutes)

shielded front pullovers x 24 reps

double club snatches x 12 reps

2 hand front pullover lunges x 20 reps

Donnie G’s x 15/15 reps

specific warmup (5 minutes)

2 hand clean & angle press set up and light practice

strength (20 minutes)

2 hand clean & angle press x 8 reps x 4 sets

conditioning/accessory work (1 round)

kneeling double club flys x 20 reps

1/2 kneeling 2 hand twists x 30 reps

1/2 kneeling Ahrens x 12 reps