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