Stephan Contratti

A: Warm Up (15min)
B: Spezific Warm Up (10min)
C: Hang Power Clean (14min)
D: Clean Deadlift (10min)

A: Trainers warmup

2 rounds of:
row
pvc pipe worl
ski
rubberband work
bike

1 min each station

C: Hang power clean

3 –  3  –   3 –   3 –   3  –  3 –   3 reps
50 – 60 – 70 – 80 – 85 – 90 – 95%

start every 2 minutes

start with about 50% 1RM and work your way up to 3 heavy and excellent reps!
no drops between reps!

D: Clean deadlift

3-3-3-3 reps with a 2 sec stop right above kneecap (going up and down)

start every 90 sec.
start with light weight and work your way up (not heavier then about 90%1RM Deadlift)