Warmup

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

Weightlifting (Clean and Jerk)

Clean & jerk progression. Practice and warm up 12′ then

Custom Metcon (Tiempo)

B-WOD: For Time:
15 clean & jerk (60/40)
25 double unders or 75 simples
12 clean & jerk (60/40)
20 double unders or 60 simples
8 clean & jerk (60/40)
15 double unders or 45 simples
6 clean & jerk (60/40)
10 double unders or 30 simples
Advanced: 50-40-30-20 double unders

ABDOMEN

ABDOMEN: Tabata front plank