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