general warmup (15 minutes)

star complex x 3

specific warmup (5 minutes)

double club clean & pause angle press set up and light practice

strength (20 minutes)

double club clean & pause angle press x 8 reps x 4 sets

conditioning/accessory work (1 round)

hand helicopters x 20/20 reps

crucifix isometric lunge x 45 seconds x 1/1