general warmup (15 minutes)
steel club archer pulls x 15/15 reps
alternating 1 hand snatches x 24 reps
walking double club horse stance x 50 feet
horizontal mace strikes x 12/12 reps
specific warmup (5 minutes)
1 hand pause squat cleans set up and light practice
strength (20 minutes)
1 hand pause squat cleans x 4/4 reps x 4 sets
conditioning/accessory work (1 round)
long cycle front lunges x 20 reps
offset mace floor press x 12/12 reps
seated alternating flys x 20 reps