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