general warm up (10 minutes)
double club front cleans x 20 reps
2 hand side cleans x 30 reps
barbarian squats x 20 reps
360’s x 30 reps
specific warm up (5 minutes)
Gama casts set up and light practice
strength (20 minutes)
Gama casts x 15 reps x 1/1/1/1/1 reps
conditioning/accessory work (2 rounds)
double club flys x 10 reps
Turkish get ups x 3/3 reps
angled isometric mace hold x 1/1