Warmup

350 m row
Calentamiento articular general
Estiramiento general
Calentamiento específico para clean

Metcon

Drop snatch
3 x 4 @ 60% 1rm squat snatch
2 x 4 @ 65%
2 x 2 @ 70%

Hang power clean
3 x 3 @ 70% 1rm power clean
2 x 3 @ 80%
2 x 2 @ 90%

Squat clean
3 x 3 @ 70% 1rm squat clean
2 x 3 @ 75%
2 x 2 @ 80%