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