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