general warm up (10 minutes)

Americanas x 40 reps

2 hand halo squats x 15 reps

rotation walking lunges x 100 feet

specific warm up (5 minutes)

2 hand front cleans set and light practice

strength (20 minutes)

heavy 2 hand front cleans x 7-7-7-7 reps

conditioning/accessory work (2 rounds)

2 hand side cleans x 20 reps

Russian front raises x 10 reps