Warmup
350 m row
Calentamiento articular general
Estiramiento general
Calentamiento específico para snatch

Metcon
Push press snatch grip + OHS
2 x 4 + 4 @ 70-75% 1rm OHS
2 x 3 + 4 @ 80-85% 1rm

Muscle snatch + snatch balance
2 x 3 + 3 @ 70-75% 1rm power snatch
2 x 3 + 3 @ 80-85% 1rm

Hang power snatch + hang squat snatch
2 x 3 + 3 @ 70-75% 1rm squat snatch
2 x 3 + 3 @ 80-85% 1rm