general warmup (15 minutes)

star complex x 2

barbarian lateral walking lunges x 100 feet

double club snatches x 15 reps

dead-stop 1 hand side cleans x 10/10 reps

specific warmup (5 minutes)

Gama casts/2 hand front cleans  set up and light practice

strength (3 supersets)

one superset = heavy Gama casts x 10 reps + heavy 2 hand front cleans x 10 reps

conditioning/accessory work (1 round)

Ahrens press x 15 reps

double club standing chest press x 15 reps

crossbody swings x 10/10 reps

parry casts x 10/10 reps