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