Stephan Contratti

A: Warm Up
B: Skill
C: Death  by weight
D: Stamina

A: Warm Up

a) jump rope
b) pvc pipe 
c) ski
d) rubberband work
each station 1min

e) Warm up of ankles and wrists

 

B: Skill

Clean 
Deadlift
Snatch

C: Death  by weight

Start with emphy bar and work your way up.
Start with
a) snatch
then 
b) clean & jerk
and finish with 
c) deadlifts

Increase weight every minute by 5kg

D: Stamina

In teams of two
one works / one rests
* 200 cal row
* 300 Double unders
* 100 cal ski erg

E2MOM 7 Burpees