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