Warmup

500 m row
Calentamiento general articular
Estiramiento general
Calentamiento específico para snatch

Metcon

Power snatch + hang power snatch
3 x 4 @ 40% 1rm power snatch
2 x 4 @ 60%

High hang snatch pull
1 x 6 @ 60% 1rm squat snatch
1 x 6 @ 75%
1 x 6 @ 85%
1 x 6 @ 95%

Jerk balance
1 x 6 @ 40% 1rm split jerk
5 x 6 @ 60%