general warmup (15 minutes)

double club pause front cleans x 15 reps

double club pause side cleans x 20 reps

double club lateral pullovers x 15 reps

windshield squats x 20 reps

specific warmup (5 minutes)

offset front pullovers set up and light practice

strength (20 minutes)

heavy offset front pullovers x 3/3 reps x 7 sets

conditioning/accessory work (2 rounds)

star complex x 1

parry casts x 12/12  reps