general warmup (15 minutes)

Americanas x 20 reps

long cycles x 30 reps

double club side swings x 40 reps

heavy 1 hand farmers walk x 25/25 feet

specific warmup (5 minutes)

double club pause squat cleans set up and light practice

strength (20 minutes)

double club pause squat cleans x 5 reps x 5 sets

conditioning/accessory work (1 round)

Russian front raises x 8 reps