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