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