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