general warmup (15 minutes)

steel club archer pulls x 15/15 reps

2 hand helicopters x 15/15 reps

barbarian walking front lunges x 50 feet

Russian plank flys x 2/2 reps

specific warmup (5 minutes)

2 hand clean & pause angle press set up and light practice

strength (20 minutes)

heavy 2 hand clean & pause angle press x 5 reps x 5 sets

conditioning/accessory work (1 round)

bullwhips x 12/12 reps

parry casts x 15/15 reps