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
8/6/4 Reps de Hang Power Snatch (empezar con Barra e ir subiendo hasta llegar al peso de las series efectivas)

Weightlifting (Muscle Snatch)

A- STRENGTH: 10 minutes:
1. Muscle Snatch – 3 x 3 Reps. (30/20 K) No subir peso
10 Minutes:
2. Squat Snatch 3 x 3 Reps (40/25) No subir de peso
*Scale to Power Snatch + OHS if needed.

Custom Metcon (Rondas y Reps)

B-WOD: 16 min AMRAP OF:
-7 Deadlifts (80/55 K.)
-9 Hand-Stand Push-Ups.
-11 Sit-Ups. W/ Disk (15/10K)
-20 Mountain Climber

ABDOMEN

C- ABDOMEN:Tabata Front Plank