general warm up (10 minutes)
inside mills x 15/15 reps
outside mills x 15/15 reps
2 hand front cleans x 25 reps
specific warm up (5 minutes)
launch set up and light practice
strength (20 minutes)
launches x 10-10-10-10 reps
conditioning/accessory work (1 round)
barbarian pull overs x 30 reps
seated Ahrens press x 10 reps
Turkish get ups x 4/4 reps