general warmup (15 minutes)

steel club archer pulls x 20 reps

1 hand figure 8’s x 15/15 reps

1/2 kneeling 1 hand snatches x 10/10 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

2 hand pause squat cleans set up and light practice

strength (20 minutes)

2 hand pause squat cleans x 8 reps x 4 sets

conditioning/accessory work (1 round)

barbarian pullovers x 25 reps

Tappers x 10/10 reps