Warmup

350 m row
Calentamiento general articular
Estiramiento general
Calentamientio Burguener

Custom Metcon

Tall squat clean
2 x 4 @ 60% 1rm squat clean
2 x 3 @ 75% 1rm
2 x 1 @ 80% 1rm

Hang squat clean + squat clean
2 x 4 @ 70% 1rm squat clean
2 x 3 @ 80% 1rm
2 x 1 @ 90% 1rm

Clean & Jerk
2 x 2 + 2 @ 70% 1rm split jerk
2 x 2 + 1 @ 80%
3 x 1 + 1 @ 90%