general warm up (15 minutes)

2 hand standing figure 8’s x 35 reps

barbarian split squats x 12/12 reps

seated double club front pull overs x 15 reps

specific warm up (5 minutes)

double club pause front cleans set up and light practice

strength (20 minutes)

double club pause front cleans x 12-10-8-6-4 reps

conditioning/accessory work (2 rounds)

Gama casts x 20 reps

dead-stop side swings x 10/10  reps