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 Power Snatch con barra
8/6/4 Reps. de Power Snatch y OHS subiendo de Peso en cada round

Weightlifting (Power Snatch)

A-STRENGTH: 5 Rounds
2 Power Snatch + 2 OHS
(Subiendo de peso en cada round)
30 sec of DU (Unbroken) 1´ rest entre rounds.

Metcon (Tiempo)

B-WOD: For Time
5 Power Snatches (50/30 K.)
75 Double-Unders
10 Hand Release Push Up
5 Power Snatch
60 DUs
10 HRPU
5 Power Snatch
45 DUs
10 HRPU
5 Power Snatch
30 DUs
10 HRPU
5 Power Snatch
15 DUs
10 HRPU

Gymnastics (Hollow Rock)

C- ABDOMEN: TABATA de Hollow Rocks.