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