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