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