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