general warmup (15 minutes)
1 hand Americanas x 20/20 reps
1 hand long cycles x 25/25 reps
Gama casts x 15/15 reps
barbarian lateral lunges x 20 reps
specific warmup (5 minutes)
2 hand front cleans set up and light practice
strength (20 minutes)
heavy 2 hand front cleans x 4 reps x 6 sets
conditioning/accessory work (1 round)
grave digger rear lunges x 8/8 reps
dead-stop side swings x 10/10 reps
parry casts x 15/15 reps