general warmup (15 minutes)

alternating front swings x 40 reps

double club side cleans x 30 reps

double club standing chest press x 15 reps

offset front pullovers x 12/12 reps

specific warmup (5 minutes)

2 hand front cleans set up and light practice

strength (20 minutes)

heavy 2 hand front cleans x 3 reps x  8 sets

conditioning/accessory work (2 rounds)

1 hand 300’s x 30 reps

1/2 kneeling 1 hand halos x 20 reps

seated double flys x 15 reps