Stephan Contratti

Warm Up

10min AMRAP

10 OH russion KB Twists

10 PVC Pipe Good Mornings

10-15 cal bike/row/ski

3-5 wall squats

Shoulder / Shoulder blade position

hang position

first pull

second (high) pull

ellbow position

snatch balance with dip

snatch balance with out dip

power snatch to squat snatch

overhead squat

5sets a 3 reps

overhead squats from rack @50-80%

tempo 21×1

Workout

EMOM (4 rounds )

1: 1 power snatch + max reps overhead squats (35/25kg)

2: 10 burpees over bar

3: max cal. row/ski/bike

4: rest