general warm up (10 minutes)
double club barbarian squats x 20 reps
1 hand halos x 10/10 reps
2 hand standing figure 8’s x 20 reps
specific warm up (5 minutes)
double club side clean & pull over set up and light practice
strength (20 minutes)
double club side clean & pull over  x 20-16-12-8 reps
conditioning/accessory work (2 rounds)
half kneeling 2 hand halos x 20 reps
Russian plank flys x 5/5 reps