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