Stephan Contratti

A: Warm Up (20min)
B: Mobility (12min)
C: Skill (10min)
D: WOD (15min)

A: Warm UP (8min)

Monostructual and Mobility Circle: (30/10 sec on/off)

• Row
• Assault bike
• Jump Rope
• Ski erg

1 min per station

B: Mobility (12min)

• Medball stretch with PVC and 2.5kg
• Shoulder stretch with PVC on Box
• Hip Mobility on mat and box
• Ankle mobility with ruberband

40 sec on / 20 sec off

Shoulder Prep:

Ruberband shoulder prep.

8 reps of:
* push press
* around the world
* lateral press 
* side press

 

C: Skill:  (10min)

"Cluster" => Clean into Thrusters
PVC Pipe Clean and Thruster 
Increase your weight until WOD weight

Pull Up prep: (30/10)
active shoulders
shoulder swing
banded pull ups
negative pull ups
ring row

 

D: WOD (TC: 15min)
21-15-9 reps of:
Clusters (Rxd 50/35kg)
Pullups