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