general warmup (15 minutes)

2 hand side swings x 50 reps

crucifix split squats x 10/10 reps

star complex x 1

double club snatches x 12 reps

specific warmup (5 minutes)

double club pause squat cleans set up and light practice

strength (20 minutes)

double club pause squat cleans x 5 reps x 5 sets

conditioning/accessory work (1 round)

standing Russian flys x 5 reps