general warmup (15 minutes)

2 hand front swings x 30 reps

2 hand side cleans x 30 reps

double club knee walkups x 15 reps

barbarian pullovers x 20 reps

specific warmup (5 minutes)

1/2 kneeling double club chest press set up and light practice

strength (20 minutes)

1/2 kneeling double club chest press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

kneeling double club lateral pullovers x 10 reps

seated (on the floor) Ahrens press x 10 reps