Warmup

2 Rounds:
250 m Row
Paso de lagartija
12 HRPU
10 Air Squat
5 Burpees
Calentamiento Burguerner para Hang Squat Snatch

Weightlifting (Hang Squat Snatch)

A-STRENGTH: 5 Rounds:
High Hang Squat Snatch(Tiron desde el medio del cuadriceps)
Sets of 3 reps.
*Work on technique and speed under the bar.

Custom Metcon (Reps)

B- WOD: 5 Rounds for Total Reps
40 sec Row for Calories
20 sec Rest
40 sec Chest to Bar Pull-Ups
20 sec Rest
40 sec Burpees
20 sec Rest
1 cal= 1 Rep
30 segundos Descanso entre rounds
SCORE: Total Reps en los 5 Rounds

ABDOMEN

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