general warm up (10 minutes)
double club front swings x 50 reps
figure 8’s to hold x 40 reps
1double club snatches x 10 reps
barbarian rear walking lunges x 100 feet
specific warm up (5 minutes)
2 hand front cleans set up and light practice
strength (20 minutes)
heavy 2 hand front cleans x 7/7/7/7/7 reps
conditioning/accessory work (2 rounds)
heavy tappers x 7/7 reps
paddling x 20/20 reps