general warm up (10 minutes)

1 hand figure 8’s x 20/20 reps

double club lunging front raises x 50 feet

double club lateral pull overs x 15 reps

windshield squats x 15 reps

specific warm up x (5 minutes)

2 hand front cleans set up and light practice

strength (20 minutes)

heavy 2 hand cleans x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

barbarian pull overs x 30 reps

kneeling double club chest press x 15 reps