general warmup (15 minutes)
rear barbarian walking lunges x 20 reps
barbarian walking lunges x 20 reps
Americanas x 40 reps
double club seated lateral pull overs x 15 reps
1/2 kneeling 1 hand front pull overs x 10/10 reps
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 7 sets
conditioning/accessory work (2 rounds)
dead-stop side swings x 8/8 reps
kneeling 2 hand angle press x 15 reps