Warmup

500 m Run Or Row
Paso de Oso + 12 Sit Up x 2 sets
Salto de Rana + 10 Hand Release Push Up x 2 sets
Calentamiento para clean and Jerk con poco peso: 6 tirones bajos + 6 tirones altos+ 6 Power Clean + 6 Squat Clean + 6 Jerk Drive (https://youtu.be/ue7zmepmunM) + 6 Push Press + 6 Push Jerk + 6 Split Jerks
Despues dos rondas de 5 reps de Clean and Jerk subiendo de peso

Weightlifting (Clean and Jerk)

A- STRENGTH: Clean and Jerk
4-3-2-2-2 RM
*Intercalar en las 3 ultimas rounds 20 hip bridges con disco(15/10K.)Rest 1´ entre rounds.

Metcon

B-WOD: 4 Rounds for Reps
1 min of Thrusters (45/30 K.)
30 sec Rest
1 min of Hand Release Push-Ups
30 sec Rest
1 min of Double-Unders
1 min Rest

Gymnastics (Sit-up)

C- ABDOMEN:
50 superior/50 Inferior/50 Lumbares.