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