general warmup (15 minutes)

front lunge flys x 12/12 reps

shielded front pullovers x 21 reps

1/2 kneeling Ahrens press x 12 reps

mace paddling x 20/20 reps

specific warmup (5 minutes)

double club clean & pause angle press set up and light practice

strength (20 minutes)

double club clean & pause angle press x 7 reps x 5 sets

conditioning/accessory work (1 round)

alternating 1 hand snatches x 20 reps

isometric lunge x 45 seconds x 1/1