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