general warm up (15 minutes)

alternating front swings x 40 rep

mace front swing catch x 12/12 reps

mace hand to hand toss x 20 reps

360 rear lunges x 20 reps

specific warm up (5 minutes)

double club pause front cleans set up and light practice

strength (20 minutes)

heavy double club pause front cleans x 4 reps x 7 sets

conditioning/accessory work (2 rounds)

heavy tappers x 7/7 reps

isometric lever hold x 60 seconds