Warmup

500 m Run or Row then:
• 15 Sit Ups + 5 reps. De Burpees x 2 sets.
• Paso de cangrejo + 10 Push Ups x 2 sets
Hacemos 8/6/4/2 Reps de Shoulder Press para calentar empezando con barra y subiendo de peso hasta llegar al 90% de 1 RM

Weightlifting (Shoulder Press)

A-STRENGHT: 5 Rounds:
Shoulder Press: 1 Rep @ 90% de 1 RM
Single-Leg Deadlift Dumbell x 5 R/L (Subiendo de peso en cada round)

Custom Metcon (Reps)

B- WOD: 6 min AMRAP:
8 Deadlifts (80/50 K)
8 DB Hang Cleans (15/10 K)
8 DB Push Press(15/10K) 1 min Rest–
5 min AMRAP:
6 Deadlifts
6 DB Hang Cleans
6 DB Push Press–1 min Rest–
4 min AMRAP:
5 Deadlifts
5 DB Hang Cleans
5 DB Push Press–1 min Rest–
2 min AMRAP:
4 Deadlifts
4 DB Hang Cleans
4 DB Push Press
SCORE TOTAL REPS DE TODOS LOS AMRAPS

ABDOMEN

C- ABDOMEN: 50 Superior/50 Inferior/50 Lumbares