Warmup

500 m Run or Row
Paso de Lagartija + 12 Push Up x 2 sets
Walking Lunge OH Plate Back(Hacia atras) (15/10 K) + 12 Air Squat Jump x 2 sets
Calentamiento Burguerner para Snatch Complex

Weightlifting (Snatch)

A-STRENGTH/SKILL: Snatch Complex.
4 Rounds of the Following:
3 Snatch Low Pulls. (Tiron corto)
3 Snatch High Pulls. (Tiron alto)
3 Power Snatch.
3 Snatch Balance.
3 OH Squats (Subir de peso en cada round) (Rest 1`30“ entre Rounds)

Custom Metcon (Tiempo)

B- WOD: 4 Rounds for Time of:
300m Run.
25 Supermans
25 Sit-Ups.
25 SDHP (20/15 K.)

ABDOMEN

C- ABDOMEN: Tabata de Rodillas al Pecho colgado en anillas.