Stephan Contratti

A:  Warm Up and Mobility
B: Overhead Squats
C: WOD

A:  Warm Up and Mobility

Start with  easy foaming your back and lat
Take care of your spine and clumsy spots if you find some

Work with the PVC Pipe and warm up for your clean and snatch, 
depending how heavy you will go at part B.

B: Overhead Squats

7x5 reps of Overhead Squats

Work with a partner and start every 1:30min with five reps. 
Try to increase the weight every time, if form and technique is still fine,
otherwise stay there. 

Try to hold a steady pace during the five reps.

C: WOD

4 rounds of
500m row / 400m ski 
and 
10 unbroken overhead squats (70/50 or 50/30 kg)

Work with a partner to defined your rest time. 
Switch after finishing the rowing afap.