general warm up (15 minutes)

drumming x 40 reps

1 hand figure 8’s x 20 reps

1/2 kneeling Ahrens press x 10 reps

barbarian rear walking lunges x 100 feet

specific warm up (5 minutes)

2 hand side cleans set up and light practice

strength (20 minutes)

2 hand side cleans x 10 reps x 4 sets

conditioning/accessory work (2 rounds)

2 hand wood choppers x 15/15 reps

standing double club chest press x 15 reps