A Open recap from f2022
Warm Up
3 rounds of
15 cal bike /row
10/10 Box Step Ups
20 PVC Pass Throughts
20 sec Handstand Hold
Movement Prep
PVC Pipe Work to Barbell
Top Down system
Shoulder press
Push press
High Pulls
Hang Cleans
Deadlifts
Barbell Work
work your way up to a good workout weight for you.
Workout
10min AMRAP
5 Shoulder to Overhead (50/35kg)
10 Deadlifts
15 Box Jums (60/50cm)
3min Rest
10min AMRAP
2 Shoulder to Overhead (62/42kg)
4 Deadlifts
8 Burpee Box Jump Overs
Stephan Contratti 
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