Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
paso gusano en el sitio + push up
10 alternating DB snatch

Weightlifting (Shoulder Press)

5 x 10 shoulder press

Metcon

OTM 4’
6 shoulder press @ 60% 10rm shoulder press
10 push press @ 60% 10rm shoulder press

2’ rest

Metcon (Tiempo)

4 rounds
8 DB hang clean and jerk (20/12,50)
12 alternating lunges OH 2 DB (20/12’50)
12 burpee over DB
200 m run