general warmup (15 minutes)

double club front swings x 40 reps

crucifix knee walkups x 15 reps

seated double club angle presses x 15 reps

seated double club twists x 20 reps

specific warmup (5 minutes)

2 hand front pullovers set up and light practice

strength (20 minutes) 

2 hand front pullovers x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

1 hand pause front cleans x 10/10 reps

double club lateral press side raises x 10 reps