general warmup (15 minutes)

double club side swings x 30 reps

double club side cleans x 20 reps

centerline press x 10 reps

supine mace pullovers x 10/10 reps

specific warmup (5 minutes)

2 hand pause squat cleans set up and light practice

strength (20 minutes)

heavy 2 hand pause squat cleans x 3 reps x 7 sets

conditioning/accessory work (1 round)

Arc 2 hand front pullovers x 10 reps

2 hand angle press x 12 reps

crossbody swings x 12/12 reps