general warm up (10 minutes)

Americanas x 30 reps

inside helicopters x 15/15 reps

drumming x 30 reps

uppercut squats x 10/10 reps

specific warm up (5 minutes)

double club pause front cleans set up and light practice

strength (20 minutes)

double club pause front cleans x 5-5-5-5-5 reps

conditioning/accessory work (2 rounds)

Turkish get ups x 3/3 reps

rotation walking lunges x 50 feet