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