Warmup
500 m row
Calentamiento general articular
Estiramiento general
Calentamiento específico para snatch
Metcon
Power snatch + hang power snatch
3 x 4 @ 50% 1 rm hang power snatch
3 x 4 @ 70%
Hang pull snatch
2 x 5 @ 90% 1 rm hang squat snatch
3 x 3 @ 105% 1 rm
Back squat
2 x 3 @ 70% 1 rm
1 x 3 @ 80%
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