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