general warmup (15 minute)

barbarian lateral lunges x 10/10 reps

barbarian split squats x 10/10 reps

wood choppers x 15/15 reps

seated 2 hand angle press x 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 3 reps x 7 sets

conditioning/accessory work (1 round)

uppercut press x 10/10 reps

horizontal mace strikes x 10/10 reps