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