Warmup

2 rounds
200m run or row
10 Squats Push Disk (10/5 K)
15 Push up
20 Mountain Climber (10R/L)

Skill

SKILL GYMNASTIC:
(Explicacion de la diferencia entre strict y Kipping)
Then
3 Rounds:
-Strict HSPU 8/4 reps.
(el que no lo pueda hacer estricto que haga Handstand Hold x 30/20 secs )
-Hand Release Push Up 12 reps.
Rest 1´ entre rounds.

Custom Metcon

Calentamiento Snatch : 10 Minutes
then:
B- WOD: 7 Rounds
Every 2 Minutes complete the following: 14’
5 Snatch Deadlifts (50/25 K)
5 Hang Snatch (50/25 K)
3 Overhead Squat (50/25 K)

ABDOMEN

C- ABDOMEN:
Tabata de Sit Up
4 Superior y 4 Inferior.