general warm up (15 minutes)
double club front swings x 50 reps
seated (on the floor) Ahrens press x 10 reps
12 kneeling double club chest press x 15 reps
2 hand mills x 15/15 reps
specific warm up (5 minutes)
2 hand side cleans set up and light practice
strength (20 minutes)
heavy 2 hand side cleans x 10 reps x 4 sets
conditioning/accessory work (2 rounds)
shielded strikes x 21 reps
double club rear lunge front raises x 8/8 reps