general warmup (15 minutes)

drumming knee walkups x 20 reps

seated double club front pullovers x 15 reps

1/2 kneeling wide stance centerline press x 8 reps

barbarian lateral lunges x 15/154 reps

specific warmup (5 minutes)

double club clean & lateral press set up and light practice

strength (20 minutes)

double club clean & lateral press x 6 reps x 5 sets

conditioning/accessory work (1 round)

Russian plank flys x 2/2 reps

barbarian rotation lunges x 20 reps