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