general warmup (15 minutes)

Donnie G’s x 15/15 reps

double club lateral lunge flys x 20 reps

long cycles x 25 reps

2 hand pause squat cleans x 15 reps

specific warmup (5 minutes)

double club center-line press** set up and light practice

strength (20 minutes)

double club center-line** press x 7 reps x 4 sets

**Note: At full extension squeeze your hands together hard for 5 seconds

conditioning/accessory work (2 rounds)

1/2 kneeling horizontal Arc (short mace) strikes x 12/12 reps

double club kneeling front pullovers x 12 reps