general warmup (15 minutes)

walking 2 hand front swings x 20 + 20 steps

2 hand standing figure 8’s x 25 reps

windshield wiper lateral lunges x 20 reps

barbarian pullovers x 20 reps

specific warmup (5 minutes)

side swing clean set up and light practice

strength (20 minutes)

side swing clean x 10/10 reps x 5 sets

conditioning/accesssory work (1 round)

paddling rear lunges x 10/10 reps

seated double club flys x 15 reps

star complex  x 1