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