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