general warmup (15 minutes)

double club front swings x 35 reps

double club side swings x 35 reps

barbarian squats x 25 reps

Turkish getups x 2/2 reps

seated (on a bench) double club flys x 20 reps

specific warmup (5 minutes)

pause 1 hand cleans set up & light practice

strength (20 minutes)

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

conditioning/accessory work (1 round)

angled isometric mace hold x 30 seconds each side

bull whips x 12/12 reps

1/2 kneeling 2 hand angle presses x 15 reps