Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
10 snatch deadlift
5 hang power snatch
5 hang squat snatch
10 OHS

Weightlifting (Front Squat)

10-10-8-8-8 front squat

Metcon

tabata air squats (los 10’’ los hacemos aguantando a 90 grados)

1’ rest

Metcon (Tiempo)

For time
12 cluster (50/30)
40 double unders
9 man makers (17’50/12’50)
40 double unders
6 squat snatch (50/30)
40 double unders
3 bar muscle up
40 double unders

Time cap: 14’