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