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