Warmup
500 m Run Or Row
Paso de gusano + 12 Sit Up x 2 sets
Calentamiento para Clean and Jerk con poco peso:
5 Buenos dias + 5 Deadlift + 5 Tirones bajos + 5 Tirones altos + 5 Front Squat + 5 Power Clean + 5 Jerk Drive (https://youtu.be/ue7zmepmunM) + 5 Push Press + 5 Jerk Balance + 5 Push Jerk ( barra atrás) + 5 Split Jerks
Despues dos rondas de 4 reps de Clean and Jerk subiendo de peso

Weightlifting (Clean and Jerk)
A-STRENGTH: 5 Rounds
3 Cleans + 2 Jerks( Subiendo de peso)

Metcon (Tiempo)
B- WOD: 5 Rounds for Time
200m Run
30 One Arm KB Clean and Jerks. (15R/L)
20 Mountain Climber

Metcon
C-Cool Down:
30 Ring Rows
20 Band Pull-Aparts

Gymnastics (Sit-up)
D- ABDOMEN: 50 Reps. Abdominales de crossfit y 10 Reps. X 4 Sets de oblicuos colgado en barra.