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