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