general warm up (10 minutes)
drumming x 30 reps
double club inside/outside mills x 15/15 reps
gave digger rear lunges x 10/10 reps
specific warm up (5 minutes)
double club pause front cleans set up and light practice
strength (20 minutes)
double club pause front cleans x 4-4-4-4-4-4 reps
conditioning/accessory work (1 round)
2 hand mills x 30 reps
kneeling Russian flys x 15 reps
barbarian squats x 10 reps