general warmup (15 minutes)

walking 2 hand front swings x 50 reps

2 hand side cleans x 30 reps

barbarian split squats x 10/10 reps

2 hand helicopters x 20/20 reps

specific warmup (5 minutes)

pause squat cleans set up and light practice

strength (20 minutes)

heavy pause squat cleans x 3 reps x 8 sets

conditioning/accessory work (1 round)

long cycles x 30 reps

double club snatches x 12 reps

horizontal mace strikes x 12/12 reps