general warm up (15 minutes)

double club front swings x 50 reps

barbarian knee walk ups x 15 reps

2 hand figure 8’s x 25 reps

Arc figure 8’s to hold x 20 reps

specific warm up (5 minutes)

1 hand front cleans set up and light practice

strength (20 minutes)

heavy 1 hand front cleans x 6/6 reps x 4 sets

conditioning/accessory work (2 rounds)

long cycles x 30 reps

2 hand mills x 20 reps