general warm up (15 minutes)

Americanas x 50 reps

double club front swings x 50 reps

Russian front raises x 12 reps

double club snatches x 10 eps

specifc warm up (5 minutes)

lunge complex set up and light practice

strength (2 rounds)

one round = lateral lunge 360’s x 4/4 reps + front lunge 2 hand front pull overs x 4 reps + barbarian rear lunge x 4 rep

conditioning/accessory work (2 rounds)

alternating double club flys x 12 reps

seated double club lateral pull overs x 12 reps