general warmup (15 minutes)

2 hand walking front swings x 50 reps

2 hand side swings x 40 reps

alternating 1 hand snatches x 24 reps

1 hand inside helicopters x 15/15 reps

1 hand Americanas x 15/15 reps

specific warmup (5 minutes)

double club lateral press & side raises set up and light practice

strength (20 minutes)

double club lateral press & side raises x 8 reps x 4 sets

conditioning/accessory work (1 round)

2 hand Arc (short mace) pullover front lunges x 15 reps

offset mace floor press x 12/12 reps