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