Warmup
500 m row
Calentamiento general articular
Estiramiento general
Calentamiento específico para Clean & Jerk
Metcon
Push jerk
3 x 5 @ 50% 1rm
4 x 4 @ 70%
Jerk balance
5 x 5 @ 50% 1rm split jerk
Squat clean
3 x 5 @ 50% 1 rm
3 x 4 @ 70%
3 x 3 @ 80%
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