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