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