general warmup (15 minutes)

figure 8’s to hold x 30 reps

1/2 kneeling centerline press x 8 reps

kneeling 1 hand snatches x 10/10 reps

BTN stretch x 60 seconds x 1/1

long cycle squats x 10 reps

specific warmup (5 minutes)

Gama casts set up and light practice

strength (20 minutes)

heavy Gama casts x 8 reps x 4 sets

conditioning/accessory work (1 round)

2 hand mills x 12/12 reps

standing Russian flys x 5 reps