macefit training #81

general warm up (10 minutes)

mace swings x 20/20 reps

crossbody swings x 15/15 reps

360’s x 30 reps

specific warm up (5 minutes)

2 hand side cleans set up and light practice

strength (20 minutes)

heavy 2 hand side cleans x 5/5 reps x 5 sets

conditioning/accessory work (2 rounds)

double lateral pull overs x 15 reps

double snatches x 10 reps

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