general warmup (15 minutes)

2 hand front swing lateral lunges x 15/15 reps

BTN stretch x 60 seconds x 1/1

2 hand wood choppers x 15/15 reps

bullwhips x 12/12 reps

specific warmup (5 minutes)

double club clean & Ahrens press set up and light practice

strength (20 minutes)

double club clean & Ahrens press x 7 reps x 5 sets

conditioning/accessory work (1 round)

Russian front raises x 6 reps

offset mace floor press x 12/12 reps