general warmup (15 minutes)

battering rams x 10/10 reps

windshield wiper squats x 20 reps

alternating 1 hand snatches x 12 reps

double club walking horse stance x 100 feet

specific warmup (5 minutes)

double club pause front cleans set up and light practice

strength (20 minutes)

heavy double club pause front cleans x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

1/2 kneeling wide stance alternating flys x 15 reps

kneeling 1 hand lateral press & side raise x 8/8 reps