general warm up (15 minutes)

double side cleans x 30 reps

2 hand halo squats x 15 reps

wood choppers x 12/12 reps

double club Russian flys x 7 reps

specific warm up (5 minutes)

tappers set up and light practice

strength (20 minutes)

heavy tappers x 4/4 reps x 6 sets

conditioning/accessory work (2 rounds)

double club pause front cleans x 10 reps

seated** double club front pull overs x 15 reps

**Note: Sit on the floor, not on a bench