general warm up (15 minutes)
barbarian front walking lunges x 100 feet
inside mills x 15/15 reps
1 hand halos x 15/15 reps
2 hand side cleans x 20 reps
specifc warm up (5 minutes)
2 hand front cleans set up and light practice
strength (20 minutes)
heavy 2 hand front cleans x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
360’s x 30 reps
heavy tappers x 5/5 reps