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