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