general warmup (15 minutes)

barbarian split squats x 10/10 reps

horizontal mace strikes x 12/12 reps

seated double club flys x 20 reps

standing figure 8’s x 30 reps

specific warmup (5 minutes)

double club clean & Ahrens press set up and light practice

strength (20 minutes)

double club clean & Ahrens press x 7 reps x 4 sets

conditioning/accessory work (1 round)

kneeling Russian front raises x 8 reps