general warm up (15 minutes)
1/2 kneeling drumming x 30 reps
seated double club front pullovers x 15 reps
lateral lunge 360’s x 20 reps
specific warm up (5 minutes)
side cleans set up and light practice
strength (20 minutes)
heavy side cleans x 10 rep x 4 sets
conditioning/accessory work (2 rounds)
dead-stop side swings x 10/10 reps
seated alternating flys x 20 reps