Warmup

500 m Run or Row
Paso de Lagartija + 12 Push Up x 2 sets
Walking Lunge OH Plate (15/10 K) + 12 Air Squat Jump x 2 sets
Calentamiento Burguerner para Clean and Jerk

Weightlifting (Clean and Jerk)

A- STRENGTH: Clean and Jerk
5-4-3-2-1-1-1
Establish 1 Rep Max (Rest 1´)

Custom Metcon (Tiempo)

B- WOD: For Time
10-9-8-7-6-5-4-3-2-1 Reps of:
Clean and Jerk@70% de 1 RM
Hand-Release Push-Ups
Box Jump Overs (24/20″)
Medicine ball clean (20/16 Lb.)
TIME CAP: 20`Minutes

ABDOMEN

C- ABDOMEN:
Tabata de abdomen con rueda abdominal.