general warmup (15 minutes)

1 hand Americanas x 20/20 reps

double club lateral press x 10 reps

barbarian knee walkups x 15 reps

seated 1 hand lateral pull overs x 12/12 reps

specific warmup (5 minutes)

dead-stop 2 hand side cleans set up and light practice

strength (20 minutes)

dead-stop 2 hand side cleans x 5/5 reps x 4 sets

conditioning/accessory work (1 round)

walking 2 hand front swings x 100 feet

Turkish getups x 3/3 reps