general warm up (15 minutes)

inside mills x 20/20 reps

alternating 1 hand halos x 20 reps

kneeling double club lateral pull overs x 15 reps

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)

long cycles x 35 reps

Russian front raises x 12 reps