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