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