Stephan Contratti

A: Warm Up
B: Mobility
C: Skill
D: WOD

Warm UP

A: Row 15 cal
B: KB Deadlift
Switch

Then
A: Row 15cal
B: KB Bent over Rows
Switch

Then
A: Row 15cal
B: KB American Swings
Switch

Mobility:

Shoulder
Back Spine
Wrists

Skill:

Tabata (30/10)
Hollow body hold
Superman hold

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KB Snatch

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Bar work
Shoulder Kip
High Pull / Kipping pull up
Hip to Bar / Chest to bar pull up
Start with Jump into / Ring dips

 

WOD:

21-15-9 
Single Arm DB Snatches (24/16kg)
Bar Muscle Ups