Warmup

2 Rounds:

1 minuto de comba (simples)
10 Passthrough
10 OHS
10 Sot press
10 Sit ups
10 Superman
1 minuto de comba (simples

1’ rest

Hacemos 10/8/6 Reps de Shoulder Press para calentar empezando con barra y subiendo de peso

Weightlifting (Shoulder Press)

A- STRENGHT: 5 Rounds
4 Shoulder Press @ 22X2 Tempo*
2 seconds controlled descent from OH to rack position
2 seconds rest in rack position
X = as fast as possible up to OH position
2 second hold overhead (Subir de peso en cada round)

Custom Metcon

B- WOD: 14 min EMOM
Even Min: 6 Power Snatch (50/25 K.)
Odd Min: 6 Overhead Squats.

ABDOMEN

C- ABDOMEN:Tabata de Front Plank.