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