general warmup (15 minutes)

2 hand side cleans x 30 reps

BTN stretch x 60 seconds x 1/1

seated alternating flys x 24 reps

360 squats x 15 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

Gama casts x 20-16-12-8 reps

conditioning/accessory work (1 round)

double club snatches x 12 reps

parry casts x 15/15 reps