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