Stephan Contratti

A: Warm Up
B: Skill
C: Strenght
D: Mobility

A: Warm Up

row / bike / PVC Pipe work
shoulder warm up with rubberband
some mobility

B: Skill

Snatch 
5x5 complex high hang / low hang / floor snatch 

Snatch Balance
5x3 with 50/60 kg

Snatch High Pull
from high hang and from floor 
5x5 with 50 and 60kg

Butterfly Pull Ups
10 times every 15-20 sec 30% of your max rep amount

Ring Muscle Ups
every 2 min do max reps until failture

C: Strenght

Back Squats 
5x12 with 85kg

Barbell bent over rows
5x10 with 60kg

GHD Work 4 rounds of:
20 GHD sit ups
20 GHD back extensions

D: Mobility and food

some Stretching and foaming until food and movie is finished :)