general warmup (15 minutes)
paddling x 15/15 reps
battering rams x 12/12 reps
mace floor press x 10/10 reps
specific warmup (5 minutes)
1 hand front cleans set up and light practice
strength (20 minutes)
heavy 1 hand front cleans x 4/4 reps x 6 sets
conditioning/accessory work (3 rounds)
long cycles x 30 reps
double club side swings x 30 reps