Warmup

400 m row
Calentamiento general articular
Estiramiento general
10 passthrough
10 snatch deadlift
5 hang power snatch
10 OHS

Metcon

Squat snatch
3 x 4 @ 40% 1rm
2 x 2 @ 60% 1rm
2 x 3 @ 75% 1rm
5 x 2 @ 85% 1rm

Clean & jerk
3 x 3 + 3 @ 40% 1rm jerk
4 x 3 + 3 @ 60% 1rm jerk
4 x 3 + 3 @ 75% 1rm jerk

Back squat
2 x 3 @ 75% 1rm
1 x 3 @ 85% 1rm
1 x 3 @ 90% 1rm