Stephan Contratti

A: WARM UP
B: TECHNIQUE
C: MEDCON
D: STRENGHT

A: WARM UP

Coordinationladder with 
the Phantom Training Maske

B: TECHNIQUE

Start with easy weight and work for 
propper speed and good technique.

Deadlift
Clean (start with power, work until squat clean)
Jerk (Start with Push Jerk, and finish with split jerk)

C: MEDCON

Tabattas (30/10) & 60/20)

pull ups, Wallballs (9/7kg), Handstand hold
row,ski,bike
battle rope, slamball ground to overhead, double unders

D: STRENGHT

weightlifting complex
 5 Deadlifts
 5 Clean
 5 Push Jerk
 5 Split Jerk

work your way up until heavy 80-85%