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