Stephan Contratti

Nothing fanzy, however it will be very tough, because of the for most guys unusual movements, like squat snatches.

A: Warmup

Partner Warm Up
A: 300 m row
B: 10 Deadbugs 
   10 Air Squats
   10 Table Rocks

Rack Tabata (20/15) 
Dead Hang
Active Shoulders
High Pull
Side Shift out of the shoulders

Hantelgymnastik
Shrugs
High Pulls
Muscle Snatch
Overhead Squats
Power Snatch
Snatch Balance 
Squat Snatch 

work your way up to a bit more then the workout weight.
start the first few exercise with easy weight
and let them at higher weight away

B: WOD

10-9-8-7-6-5-4-3-2-1 reps of:

Bar muscle-ups
Squat snatches

Rxd: 42,5/30kg

TC: 20 minutes

---

Scaling options:

Bar muscle up:
-„hips to bar pullup“
-chest to bar pullup
-regular pullup
-ring row

If you can do BMUs but not that many scale reps;
for example: 5 BMUs; 10 snatches; 4BMUs, 9 snatches
-down to 1 rep and up to 5 reps…

Squat snatch:
scale weight as needed.

---