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