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