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 Hang Squat clean con barra
Despues 15 minutos para hallar nuestra 3 RM

Weightlifting (Hang Squat Clean)

A-STRENGTH: 15 minutes:
Hang Squat Cleans – Build to 3RM

Metcon (Tiempo)

B- WOD: For Time
200m KB Farmer’s Carry (4 vueltas al box) (24/16 K) Then:
5 Rounds of:
15 Box Jumps (60/50 cm)
15 Pull-Ups
5 Hang Squat Cleans(80% of 3 Rm)
TIME CAP : 20 minutos

Gymnastics (Sit-up)

C- ABDOMEN:
Tabata de Toes To Bar