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