general warm up (10 minutes)

alternating front swings  x 40 reps

Gama casts x 30 reps

rear walking barbarian lunges x 100 feet

double club pause front cleans x 15 reps
specific warm up (5 minutes)

2 hand mills set up and light practice
strength (20 minutes)

2 hand mills x 20-16-12-8 reps
conditioning/accessory work (2 rounds)

double club side cleans & lateral pull overs x 20 reps

crucifix squats x 10 reps