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