Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
5 paso gusano en el sitio + push up
10 alternating DB snatch
10 K2E

Weightlifting (Bench Press)

8-8-6-6-6 bench press + OHS

Metcon

OTM 4’
100 m run

1’ rest

Metcon (Tiempo)

3 rounds for time
4 Power snatch + 4 squat snatch + 4 ohs (50/30)
10 Box jumps (75/60)
100m pinched disk (15/10)

Time cap: 15’