general warm up (10 minutes)

alternating front cleans x 20 reps

alternating standing chest press x 20 reps

rear rotation walking lunges x 50 feet

specific warm up (5 minutes)

double club long cycles set up and light practice

strength (20 minutes)

double club long cycles x 16-14-12 reps

conditioning/accessory work (2 rounds)

supine helicopters x 20 reps

Ahrens press x 10 reps

dead stop side swings x 10 reps