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