general warm up (10 minutes)

Americanas x 40 rep

double club snatches x 12 reps

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

alternating barbarian rear lunges x 20 reps

specific warm up (5 minutes)

double club pause front cleans set up and light practice

strength (20 minutes)

heavy double club pause front cleans x 4 reps x 6 sets

conditioning/accessory work (3 rounds)

heavy tappers x 6 reps

crucifix squats x 6 reps