general warm up (15 minutes)

2 hand standing figure 8’s x 30 reps

alternating 1 hand snatches x 20 reps

1/2 kneeling 1 hand halos x 10/10 reps

double club barbarian squat x 15 reps

specific warm up (5 minutes)

2 hand side cleans set up and light practice

strength (20 minutes)

2 hand side cleans x 20-18-16-12 reps

conditioning/accesory work (2 rounds)

1 hand 300’s x 25 reps

seated (on the floor) double club font pull overs x 20 reps

barbarian squat x 15 reps