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