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