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