general warmup (15 minutes)

double club walking horse stance x 50 feet

windshield wiper lateral lunges x 24 reps

seated offset front pullovers x 12/12 reps

1/2 kneeling 1 hand lateral press x 10/10 reps

specific warmup (5 minutes)

2 hand front cleans set up and light practice

strength (20 minutes)

heavy 2 hand front cleans x 4 reps x 6 sets

conditioning/accessory work (1 round)

star complex x 2