general warmup (15 minutes)

uppercut press x 10/10 reps

horizontal mace strikes x 10/10 reps

double club snatch x 10 reps

seated Gama casts x 10/10 reps

specific warmup (5 minutes)

double club clean & pause** angle press set up and light practice

strength (20 minutes)

double club clean & pause** angle press x 7 reps x 5 sets (note: 3 second pause  upon lockout on each rep)

conditioning/accessory work (1 round)

double club barbarian knee walkups x 15 reps

star complex x 2