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