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