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