general warmup (15 minutes)

double club walking horse stance x 40 steps

double club front swings x 40 reps

supine helicopters x 15/15 reps

BTN stretch x 90 seconds x 1/1

lateral lunge 360’s x 20 reps

specific warmup (5 minutes)

2 hand pause side cleans set up and light practice

strength (20 minutes)

heavy 2 hand pause side cleans x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

1 hand side swings x 12/12 reps

bullwhips x 12/12