general warmup (15 minutes)

standing 2 hand figure 8’s x 30 reps

mace front swing & catch x 15/15 reps

barbarian knee walkups x 15 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

double clean & Ahrens press set up and light practice

strength (20 minutes)

double club clean & Ahrens press x 12-10-8-6- 4-2 reps

conditioning/accessory work (1 round)

seated 1 hand front raises x 12/12 reps

1/2 kneeling double club flys x 20 reps