Warmup

350 m row
Calentamiento general articular
Estiramiento general
3 rounds
10 passthrough
10 OHS
10 alternating OH lunges
10 sot press

Custom Metcon

Shoulder press snatch grip + drop snatch
2 x 8 + 4 @ 40% 1rm snatch
2 x 6 + 3 @ 50% 1rm
3 x 4 + 3 @ 65%

Sot press
4 x 6

Clean & jerk
2 x 4 + 2 @ 60% 1rm jerk
1 x 2 + 2 @ 75%
1 x 2 + 2 @ 80%
1 x 2 + 2 @ 85%