general warm up (15 minutes)
inside mills x 15/15 reps
cross body swings x 12/12 reps
hand to hand toss x 20 reps
bull whips x 10/10 reps
specific warm up (5 minutes)
2 hand dead stop side cleans set up and light practice
strength (20 minutes)
heavy 2 hand dead stop side cleans 3/3 reps x 7 sets
conditioning/accessory work (1 round)
double club snatches x 10 reps
long cycles x 25 reps
barbarian squat & lunge x 50 feet