general warmup (15 minutes)

1 hand long cycles x 25/25 reps

1 hand wood choppers x 20/20 reps

Gama casts x 12/12 reps

barbarian split squats x 10/10 reps

specific warmup (5 minutes)

pause 2 hand squat cleans set up and light practice

strength (20 minutes)

heavy pause 2 hand squat cleans x 3 reps x 5 sets

conditioning/accessory work (1 round)

uppercut press x 12/12 reps

horizontal mace strikes x 12/12 reps