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