general warmup (15 minutes)

barbarian front lunge & squat x 15 reps

figure 8’s to hold x 30 reps

standing figure 8’s x 30 reps

alternating 1 hand snatches x 20 reps

specific warmup (5 minutes)

double club clean & Ahrens press set up and light practice

strength (20 minutes)

double club clean & pause Ahrens press x 12-10-8-6-4-2 reps

conditioning/accessory work (2 rounds)

double club archer pulls x 12/12 reps

kneeling 2 hand front pullovers x 10 reps

Note: Use a short mace (Adex arc) for this