Warmup
350 m row
Calentamiento general articular
Estiramiento general
Calentamiento Burguener
Custom Metcon
Push jerk + split jerk
2 x 4 + 4 @ 50% 1rm split jerk
2 x 4 + 2 @ 60%
2 x 2 + 4 @ 65%
Squat clean (5’’ hasta llegar a la cadera)
2 x 4 @ 60% 1rm clean
2 x 3 @ 70%
2 x 2 @ 75%
Hang power clean & split Jerk
2 x 3 + 3 @ 65% 1rm split jerk
2 x 3 + 3 @ 70%
2 x 2 + 3 @ 75%
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