general warm up (10 minutes)

2 hand front swings x 30 reps

inside mills x 20/20 reps

outside mills x 20/20 reps

barbarian lateral lunges x 20 reps

specific warm up ( 5 minutes)

dead stop 2 hand side swings set up and light practice

strength (20 minutes)

dead stop 2 hand side swings 5/5 reps x 5 sets

conditioning/accessory work (1 round)

long cycles x 35 reps

double club snatches x 15 reps

Turkish get ups x 2/2 reps