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