general warmup (15 minutes)

2 hand standing figure 8’s x 30 reps

barbarian pullovers x 20 reps

Russian plank flys x 3/3 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 10 reps x 6 sets

conditioning/accessory work (1 round)

steel club archer pulls x 10/10 reps

double club front raise lunges x 12/12 reps

seated double club front pullovers x 15 reps