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