general warm up (10 minutes)

drumming x 30 reps

outside mills x 15/15 reps

lateral barbarian lunge 360’s x 20 reps
specific warm up (5 minutes)

2 hand front cleans set up and light practice
strength (20 minutes)

heavy 2 hand front cleans x 4 reps x 6 sets
conditioning/accessory work (2 rounds)

double club lateral press side raises x 8 reps

grave digger front lunges x 12 reps