general warmup (15 minutes)

barbarian lateral walking lunges x 100 feet

crossbody swings x 15/15 reps

1 hand side dead -stop side cleans x 10/10 reps

figure 8’s to hold x 30 reps
specific warmup (5 minutes)

1 hand front cleans set up and light practice

strength (20 minutes)

heavy 1 hand front cleans x 3/3 reps x 7 sets

conditioning/accessory work (1 round)

battering rams x 15/15 reps

uppercut front lunges x 12/12 reps

horizontal strikes x 10/10 reps