Warmup

500 m Run or Row
Paso de lagartija + 12 Push Up x 2 sets
Paso de cangrejo + 12 Air Squat Jump x 2 sets
Calentamiento Burguerner para Snatch con barra despues con barra sola 10 reps de Snatch

Weightlifting (Snatch)

A- STRENGTH: Snatch hallar nuestra 1 RM
8-6-4-2-1-1-1 Reps.

Metcon (Reps)

B- WOD: 5 Rounds for Reps
1 min Burpees Over The KB x AMRAP
1 min Hand to Hand KB Swings One Arm x AMRAP(24/16 K)
(Rest 1´ entre rounds)
SCORE: total reps de las 5 rounds

Gymnastics (Hollow Rock)

C- ABDOMEN:
TABATA de Hollow Rocks.