Stephan Contratti

A: Warm Up (15min)
B: Skill Overhead Squat (10min)
C: Overhead Squats (15min)
D: Snatch Balance (15min)

 

A: Warm Up (15min)

Each Station for 2min 
Row / Ski / Bike

B: Skill Overhead Squat /Snatch Balance (10min)

Setup Position 
End Position
Movemnet Initiation

C: Overhead Squats (15min)

Work your way up to around 80% of your 1 RM. 

then 1-1-1-1-1 rep increasing the weight at every set
until you reach your daily 100%.

Start every 90sec and work with a partner

D: Snatch Balance (15min)

Work your way up to around 80% of your 1 RM. 

then 1-1-1-1-1 rep increasing the weight at every set
until you reach your daily 100%.

Start every 90sec and work with a partner

Beginners:

Do at Point C and D  following rep schema.

3 – 3 – 3 – 3 – 3 with the last weight you used to find your 80% 1 RM.