Warmup

500 m row
Calentamiento general articular
Estiramiento general
Calentamientoi específico para Clean & jerk

Metcon

Hang squat snatch + OHS
3 x 6 @ 40% 1rm OHS
2 x 6 @ 60%
3 x 6 @ 75%

Power clean + push press
3 x 4 @ 40% 1rm power clean
1 x 4 @ 60%
2 x 4 @ 75%

Squat clean
4 x 4 @ 40% 1rm
1 x 4 @ 60%
3 x 2 @ 75%