Stephan Contratti

EMOM 8min

• 1: 8 sacpula push ups & max shoulder taps
• 2: 8 romanian DL & max glute bridges
• 3: 8 high pulls & max ellbow punches
• 4: 8 scapula pull ups & max kip swings

Wave loading training for power clean

6 Sets with different weight and rep schema

• 10 – 8 – 6 – 8 – 6 – 4 reps
• weight, moderate (increasing from the start on)
• start every 3min

8 rounds or 15min Time cap

3 HPC (hang power clean)

6 T2B (Toes to bar)

9 Up & Downs (over Bar, or Plank)