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