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