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