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