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