general warmup (15 minutes)

2 hand walking front swings x 50 feet

barbarian rear lunges x 15/15 reps

horizontal mace strikes x 12/12 reps

paddling x 15/15 reps

specific warmup (5 minutes)

front squat cleans set up and light practice

strength (20 minutes)

front squat cleans 8 reps x 4 sets

conditioning/accessory work (1 round)

1/2 kneeling 1 hand snatches x 10/10 reps

1/2 kneeling wide stance flys x 20 reps