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