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
8/6/4 Reps. de Power Snatch subiendo de Peso en cada round

Weightlifting (Power Snatch)

A-STRENGTH: 5 ROUNDS OF:
3 Snatch High Pull + 3 Power Snatch
10 Dips(Ring Dips o triceps en banco)*Subiendo de peso en cada set e intentar llegar a nuestra 3 RM en power snatch) Rest 1`30“

Metcon (Tiempo)

B-WOD: For Time
100 Double-Unders
15 Pull-Ups
15 Hang Power Snatch (45/30 K.)
50 Double-Unders
15 Pull-Ups
15 Hang Power Snatch
25 Double-Unders
15 Pull-Ups
15 Hang Power Snatch

Gymnastics (Sit-up)

C- ABDOMEN:50 superior./50 Inferior./50 Lumbares.