Warmup

500 m Run or Row
Paso de Oso + 12 Push Up x 2 sets
Paso de cangrejo + 12 Air Squat Jump x 2 sets
Calentamiento Burguerner para Clean and Jerk con barra
8/6/4 Reps de Clean and Jerk

Weightlifting (Clean and Jerk)

A-STRENGTH: Clean and Jerk
Build to a Heavy Single for the day
3-3-2-2-1-1-1 Reps.

Metcon

B- WOD: Every 90 seconds for 8 Rounds:
10 Chest to Bar Pull-Ups
2 Clean and Jerks (80-90% of Heavy Single)
Descanso lo que me sobre de tiempo.

Gymnastics (Sit-up)

C- ABDOMEN:
Tabata de Rodillas al Pecho colgado en anillas o Barra