general warmup (15 minutes)

double side cleans x 30 reps

double club front cleans x 30 reps

double club snatches x 15 reps

barbarian rear walking lunges x 100 feet

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

2 hand mills set up and light practice

strength (20 minutes)

2 hand mills x 15 rep x 6 sets

conditioning/accessory work (2 rounds)

1 hand 300’s x 25 reps

heavy isometric mace hold x 45 seconds