general warmup (15 minutes)

double club walking horse stance 20/20 steps

kneeling 1 hand lateral press side raises x 10/10 reps

double club chest press lateral lunges x 20 reps

1/2 kneeling Ahrens press x 10 reps

heavy 1 hand farmers walk x 20/20 steps

specific warmup (5 minutes)

1 hand pause front cleans set up and light practice

strength (20 minutes)

heavy 1 hand pause front cleans x 5/5 reps x 5 sets

conditioning/accessory work (1 round)

2 hand standing figure 8’s x 40 reps

double club squat cleans x 15 reps