general warm up (15 minutes)

uppercut front lunges x 10/10 reps

mace  paddling x 20/20 reps

2 hand standing figure 8’s x 30 reps

specific warm up (5 minutes)

2 hand front cleans set up and light practice

strength (20 minutes)

heavy 2 hand front cleans x 4 reps x 7 sets

conditioning/accessory work (2 rounds)

tappers x 7/7 reps

mace isometric lever hold x 45 seconds each side