general warm up (10 minutes)

double club front cleans x 15 reps

1 hand halos x 15/15 reps

rear walking barbarian lunges x 100 feet

specific warm up (5 minutes)

seated Ahrens press set up and light practice

strength (20 minutes)

seated Ahrens press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

crucifix squats x 10 reps

clubbing x 30 reps