Warmup

500 m Run or Row
Paso de lagartija + 12 HRPU x 2 sets
10 Air Squat + 5 Burpees x 2 sets
Calentamiento Burguerner para Hang Power Clean

Weightlifting (Hang Power Clean)

A- STRENGTH: Hang Power Clean
5 x 3 Reps. (add wt. each set) Rest 1´

Custom Metcon (Tiempo)

B-WOD: 5 Rounds for Time:
-400m Run
-20 American KB Swings (24/16 K.)
-15 Squats Push Kb (16/8 K)
TIME CAP:20 Minutes

ABDOMEN

C- ABDOMEN:50 superior./50 Inferior/50 Lumbares.