general warmup (15 minutes)

star complex x 2

barbarian squats x 15 reps

long cycle front lunges x 20 reps

specific warmup (5 minutes)

1 hand pause front cleans set up and light practice

strength (20 minutes)

1 hand pause front cleans x 3/3 reps x 6 sets

conditioning/accessory work (1 round)

kneeling 2 hand twists x 30 reps

(Note: Use a short mace or Adex Arc)

diagonal isometric mace holds x 45 seconds x 1/1