Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
paso gusano
10 MBC
10 K2E

Weightlifting (Bench Press)

Bench Press
12-10-8-6-8-10-12

40%-50%-60%-70%-60&-50%-40%

Custom Metcon (Tiempo)

100 m pinched disk (15/10)
21 hang power clean (50/30)
100 m pinched disk (15/10)
18 hang power clean (50/30)
100 m pinched disk (15/10)
15 hang power clean (50/30)
100 m pinched disk (15/10)
12 hang power clean (50/30)
100 m pinched disk (15/10)
9 hang power clean (50/30)
100 m pinched disk (15/10)
6 hang power clean (50/30)

Time cap: 20′