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