Warmup

500 m Run or Row
Paso de lagartija + 12 Push Up x 2 sets
Paso de cangrejo + 12 Air Squat Jump x 2 sets
Calentamiento Burguerner para power clean con barra
10/8/6 Reps. de Power Clean subiendo de Peso en cada round

Weightlifting (Power Clean)

A-STRENGHT: 5 Rounds
Power Clean x 5 Reps. add weight each round. Rest 1`

Custom Metcon (Reps)

B- WOD: 15 min E3MOM
Minutes 1,4,7,10,13: 100 m. Run
Minutes 2,5,8,11,14: 10 Lateral Jumps + 5 PowerCleans@60% de 5 RM
Minutes 3,6,9,12,15: 25 V-Sit-Ups con disco(5/2,5K)
SCORE: Total Reps de V-Sit Ups

STRETCH

C- ESTIRAR: Estiramos con Foam Roller todos a la vez