general warm up (10 minutes)

standing 1 hand figure 8’s x 20/20 reps

drumming x 30 reps

2 hand mills x 20 reps

specific warm up (5 minutes)

2 hand front squat cleans set up and light practice

strength (20 minutes)

heavy front squat cleans x 5 reps x 5 sets

conditioning/accessory work (1 round)

2 hand side swings x 40 reps

double club snatch x 12 reps

Turkish get ups x 3/3 reps