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 Snatch con barra

Weightlifting (Power Snatch)

A-STRENGTH: Power Snatch
1. Take 12 min to Build to 1 RM

Custom Metcon (Tiempo)

B-WOD 1: 2 Rounds For Time
5 Wall Climbs
16 OH Plate Lunges (15/10 K)(8R/L)
30 Heavy DB Snatches, Alternating (15R/L)(22,5/15K.)
16 OH Plate Walking Lunges
5 Wall Climbs
TIME CAP: 20´ Minutes

ABDOMEN

C-ABDOMEN:
En Parejas nos pasamos el balon 50 x 2 Sets (25 Cada uno)
Lumbares: 25 x 2 sets en Box