Stephan Contratti

Intensive Barbell Warm Up, and good Skill Work for Squat and Power Snatch
A: Warm UP (20min)

General join Mobilisation

Barbell Work
Paleo Seat with Barbell Stretching
Overhead Squats with barbell (20/15kg)
Second Pull from Hang with Shrug 
Muscle Snatch
Snatch Balance (20/15)
Power Snatch with behind the neck presses
Squat Snatch position with behind the neck presses
Deep Squat Position with scotts presses
Deep Squat Position with push presses
Deep Squat Position with Duck walk forward and backward
Same with Jumps forward and backward

B: Skill OLY  (20min)

Slow lift from the ground
explosive hip extension 
barbell path at the body 
Shoulder position at start position

B1: Find your daily 1RM (20min)

Power Snatch
Squat Snatch

C: EMOM 12min

min 1-  6: 3xPSN 70% DRM
min 7-12: 2xSSN

D: WOD 

For Time:
40 HSPU
30 Burpee Box overs
30 DB Snatches (30/20)
20 T2B

TC: 20min

F: ROMWOD