general warm up (15 minutes)

double club side cleans x 20 reps

alternating 1 hand flys x 20 reps

double club snatches x 10 reps

barbarian front lunges x 100 feet

specific warm up (5 minutes)

double club clean chest press set up and light practice

strength (20 minutes)

double club clean chest press x 7 reps x 4 sets

conditioning/accessory work (2 rounds)

Russian front raises x 8 reps

double club isometric horse stance x 60 seconds