general warmup (15 minutes)

2 hand side swings x 30 reps

long cycles x 20 reps

double club snatches x 12 reps

specific warmup (5 minutes)

Ahrens press, 2 hand squat cleans, grave diggers, horizontal mace strikes set up and light practice

strength (3 rounds)

one round=5 reps each of Ahrens press +  2 hand squat cleans + grave diggers + horizontal mace strikes

conditioning/accessory work (1 round)

star complex x 1