general warm up (10 minutes)

barbarian rear walking lunges x 100 feet

1 hand standing figure’s 8’s x 20/20 reps

2 hand halos x 30 reps

specific warm up (5 minutes)

2 hand front clean squat set up and light practice

strength (20 minutes)

heavy 2 hand front clean squat  4-4-4-4-4-4 reps

conditioning/accessory work (2 rounds)

double club lateral pull overs x 10 reps

dead stop side swings x 5/5 reps

2 hand side swings x 30 reps