general warmup (15 minutes)

2 hand side swings x 50 reps

2 hand front swings x 30 reps

seated 2 hand twists x 30 reps

kneeling alternating front pullovers x 20 reps

specific warmup (5 minutes)

2 hand front clean + angle press + split squat set up and light practice

strength (6 rounds)

1 round = 2 hand front clean x 1 rep + 2 hand angle press x 3 reps + barbarian split squats x 5 reps

Note: Use a heavy club like an Adex Rhino

conditioning/accessory work (1 round)

Russian plank flys x 3/3 reps