general warmup (15 minutes)

2 hand front swings x 50 reps

arc 2 hand front pull over lunges x 100 feet

2 hand standing helicopters x 15/15 reps

Russian front raises x 12 reps

specific warmup (5 minutes)

double club farmers walk set up and light practice

strength (4 rounds)

heavy double club farmers walk x 100 feet

conditioning/accessory work (3 rounds)

2 hand side cleans x 20 reps

2 hand seated (on the floor) angle press x 10 reps