Warmup

350 m row
Calentamiento general articular
Estiramiento general
Calentamiento específico

Custom Metcon

Hang power snatch + OHS
3 x 4 + 6 @ 70% 1rm power snatch
2 x 2 + 4 @ 80% 1rm
1 x 2 + 4 @ 95% 1rm

Squat snatch T&G
2 x 3 @ 75% 1rm squat snatch
2 x 2 @ 80%
1 x 2 @ 90%

OHS
2 x 4 @ 70% 1rm
2 x 4 @ 85%
1 x 2 @ 95%