Stephan Contratti

A: Warm Up
B: Mobility
C: Strength
D: Skill
E: WOD1
F: WOD2

A: Warm up

2 rounds of

1 min each station
row
ski
bike 
jump rope

B: Mobility and Activation

• Hip
• Shoulder
• Glutes
• Spine

C: Strength:

Front Squat 
4 x 8 (80% 1RM) 
start every 3 min

D: Skill Power Snatch

movement prep with 1 to 3 section
and shoulder, ellbow position

E: Open Wod 11.1/14.1

AMRAP 10 min 
30 D.U. 
15 Power Snatches (35/25kg)

F: 100 Abmat Sit up for time