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