general warm up (10 minutes)
standing 1 hand figure 8’s x 25/25 reps
double front swings x 30 reps
1 hand snatch x 10/10 reps
specific warm up (5 minutes)
double club front cleans set up and light practice
strength (20 minutes)
double club front cleans x 7/7/7/7 reps
conditioning/accessory work (1 round)
long cycles x 20 reps
heavy isometric mace hold x 10 seconds + 20 seconds rest x 1/1/1