General warmup (15 minutes)

barbarian knee walkups x 15 reps

Windshield wiper lateral lunges x 20 reps

Double club front pullovers x 15 reps

1 hand diagonal pullovers x 15/15 reps

Specific warmup (5 minutes)

2 hand front cleans set up and light practice

Strength (20 minutes)

Heavy 2 hand pause front cleans x 5 reps x 5 sets

Conditioning/accessory work (2 rounds)

Long cycles front lunges x 10/10 reps

Kneeling Ahrens press x 10 rep

Offset mace floor press x 10/10 reps