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