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