general warmup (15 minutes)

2 hand front swing lateral lunges x 15/15 reps

figure 8’s to hold x 30 reps

inside mills x 20/20 reps

standing 1 hand Russian flys x 5/5 reps

specific warmup (5 minutes)

double club clean & lateral press set up and light practice

strength (20 minutes)

double club clean & lateral press x 8 reps x 4 sets

conditioning/accessory work (1 round)

heavy dead-stop pause side cleans x 12/12 reps