general warmup (15 minutes)

lateral walking 2 hand side swings x 15/15 reps

barbarian knee walkups x 15 reps

crossbody swings x 12/12 reps

side plank snatches x 8/8 reps

specific warmup (5 minutes)

double club pause squat cleans set up and light practice

strength (20 minutes)

heavy double club pause** squat cleans x 4 reps x 6 sets

**NOTE: Pause at the bottom for 3 seconds on each rep

conditioning/accesory work (1 round)

paddling x 25/25 reps

horizontal mace strikes x 15/15 reps