general warmup (15 minutes)

drumming knee walkups x 20 reps

1/2 kneeling wide stance flys x 15 reps

side plank snatches x 7/7 reps

barbarian pullovers x 25 reps

specific warmup (5 minutes)

double club clean & pause angle press set up and light practice

strength (20 minutes)

double club clean & pause angle press x 5 reps x 7 sets

conditioning/accessory work (1 round)

seated offset mace press x 7/7 reps