general warmup (15 minutes)

1/2 kneeling 2 hand twists x 30 reps

double club pause shoulder extension x 12 reps

Russian plank flys x 2/2 reps

specific warmup (5 minutes)

dead-stop 2 hand pause  side cleans set up and light practice

strength (20 minutes)

heavy dead-stop pause side cleans x 4 reps x 8 sets

conditioning/accessory work (1 round)

1 hand side swings x 25/25 reps

horizontal  mace strikes x 12/12 reps

alternating 1 hand snatches x 20 reps