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