general warm up (10 minutes)
barbarian squats x 20 reps
double club flys x 15 reps
double club inside/outside mills x 10/10 reps (Note also called “inside outs”)
specific warm up 5 minutes
double club side cleans & lateral pull overs set up and light practice
strength (20 minutes)
double club side cleans & lateral pull overs x 20-20-20 reps
conditioning/accessory work (3 rounds)
wood choppers x 10/10 reps
double club snatch x 10 reps