general warm up (10 minutes)
mace swings x 20/20 reps
crossbody swings x 15/15 reps
360’s x 30 reps
specific warm up (5 minutes)
2 hand side cleans set up and light practice
strength (20 minutes)
heavy 2 hand side cleans x 5/5 reps x 5 sets
conditioning/accessory work (2 rounds)
double lateral pull overs x 15 reps
double snatches x 10 reps