general warm up (10 minutes)

inside mills x 20/20 reps

club star complex x 1

double club squat snatch x 10 reps

parry casts x 10/10 reps

specific warm up (5 minutes)

double club pause front cleans set up and light practice

strength (20 minutes)

heavy double club pause front cleans x 7 reps x 4 sets

conditioning/accessory work (1 round)

rotation walking lunges x 100 feet

Russian front raises x 12 reps