general warmup (15 minutes)
double club front swings x 50 reps
double club side swings x 30 reps
1 hand snatches x 15/15 reps
rotation lunges x 20 reps
specific warmup (5 minutes)
double mills set up and light practice
strength (20 minutes)
double mills x 15 reps x 6 sets
conditioning/accessory work (1 round)
Russian plank flys x 3/3 reps