Warmup

350 m row
Calentamiento general articular
Estiramiento general
2 rounds
10 passthrough
5 paso gusano en el sitio
10 plate scarecrow (https://www.youtube.com/watch?v=fgLQbZyX8H0

Custom Metcon

Shoulder press + push press + push jerk
3 x 2 + 4 + 6 @ 70% 1rm shoulder press
2 x 2 + 4 + 6 @ 85% 1rm

Hang power snatch + hang squat snatch
2 x 2 + 4 @ 60% 1rm power snatch
2 x 2 + 2 @ 75% 1rm
1 x 1 + 3 @ 85% 1rm

High pull snatch
3 x 4