Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
paso gusano
10 sit up roll
10 hrpu

Weightlifting (Snatch Deadlift)

8-8-6-6-6 snatch deadlift

Metcon

EMOM 6’
6 Hang power snatch @ 50% 6rm snatch deadlift
6 hang squat snatch @ 50% 6rm snatch deadlift

2’ rest

Metcon (Rondas y Reps)

AMRAP 12’
2 complex (hang squat snatch + OHS)
10 box jump (82/75)
(en cada ronda aumentamos 1 complex)