Warmup

500 m Run or Row
Salto de Rana + 12 air Squat x 2 sets
5 Burpees + 10 Push Ups x 2 sets
Calentamiento para snatch deadlift 2 rounds de 6/4 reps subiendo de peso en cada round

Weightlifting (Snatch Deadlift)

A-STRENGTH: 5 Rounds
Snatch Deadlift x 3 Reps@90% de 1 RM.
Wall Climb x 1 Rep w/ 15 sec estatico contra la pared (Rest 1´entre rounds)

Metcon (Reps)

B-WOD: 5 Rounds
2´30´´ min AMRAP:
200m Run
AMRAP Double-Unders cuando terminen los dos minutos y medio hago 15 reps de Box Jump (60/50 cm)
*Rest 1 minute entre rounds
Score total reps. de doublé unders.

ABDOMEN

C- ABDOMEN:
TABATA DE CICLISTAS (15/10 K)