general warmup (15 minutes)

Arc figure 8’s to hold x 40 reps

2 hand squat cleans x 15 reps

1 hand side plank snatch x 5/5 reps

barbarian pullovers x 25 reps

specific warmup (5 minutes)

Gama cast/2 hand angle press set up and light practice

strength (4 rounds)

one round = Gama casts x 10 reps x 2 hand + angle press x 10 reps

conditioning/accessory work (1 round)

crucifix knee walkups x 10 reps

1/2 kneeling alternating flys x 20 reps

seated (on the floor) 1 hand diagonal pullovers x 15/15 reps

barbarian pullovers x 30 reps