Stephan Contratti

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

A: Warm Up

5min Flow (10 exercises a 30sec)
10min Mobility

B: Medcon

5 or 6 Tabatas (9x30/10)
a) Slam Ball / Battle Rope / Double Unders
b) Ring Dips / Pull Ups / Bar Muscle Ups (hip to bar swing)
c) Burpee Box Jump Over (60/50) / KW Swings (32/24) / V-Ups
d) Superman hold / hollow body hold / handstand hold
e) air squats / lunges / push ups
- 1min break between tabatas

C: Skill & Prep

Snatch & Overhead Squat

D: WOD

AMRAP 10min
15 Deadlift (OHS weight)
10 Burpee Box jump overs
5 Overhead Squats (70-80%)

direct into

3RM Snatch
5min TC