Warmup

500 m Run or Row
5 Inchworm to Grasshopperhttps://youtu.be/YdB3iUAJWsk + 12 Push Up x 2 sets
Paso de cangrejo + 12 Air Squat Jump x 2 sets
Calentamiento Burguerner para power clean con barra

Weightlifting (Power Clean)

A- WOD: Power Clean 12´
Find Your 1 Rep Max
5-3-2-1-1 Reps.

Custom Metcon (Tiempo)

B-WOD: for Time
2 Rope Climb
3 Rounds :
400m Run
12 Box Jumps (60/50 cm.)
9 Burpee Pull-Ups
6 Power Cleans (60-70% 1RM)
2 Rope Climb

ABDOMEN

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