general warm up (10 minutes)

double club inside/outside mills x 12/12 reps

drumming x 40 reps

1/2 kneeling double club lateral pull overs x 10 reps

specific warm up (5 minutes)

2 hand front cleans set up and light practice

strength (20 minutes)

heavy 2 hand front cleans x 5 reps x 5 sets

conditioning/accessory work (2 rounds)

Turkish get ups x 3/3 reps

kneeling isometric crucifix hold x 60 seconds