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