general warmup (15 minutes)

barbarian rotation lunges x 40 feet

shielded front pull overs x 24 reps

windshield wiper lateral lunges x 22 reps

1/2 kneeling wide stance Ahrens press x 12 reps

specific warmup (5 minutes)

2 hand pause front squat cleans set up and light practice

strength (20 minutes)

heavy 2 hand front pause squat cleans x 3 reps x 5 sets

conditioning/accessory work (1 round)

1/2 kneeling double club front pullovers x 15 reps

kneeling Russian front raises x 6 reps