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