general warmup (15 minutes)

walking double club front swings x 50 feet

barbarian rear walking lunges x 25 feet

horizontal mace strikes x 12/12 reps

(Note: Go for speed, not load.)

specific warmup (5 minutes)

2 hand clean & pause angle press set up and light practice

strength (20 minutes)

heavy 2 hand clean & pause angle press x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

2 hand side swings x 30 reps

supine helicopters x 15/5 reps