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 Clean and Jerk con barra

Weightlifting (Clean and Jerk)
A- STRENGTH: Clean and Jerks
Take 15 Minutes to Build to 1 RM.
8-6-4-3-2-1-1-1

Metcon (Rondas y Reps)
B-WOD: 14 min AMRAP
20 Clean and Jerks (40/20 K.)
15 Clean and Jerks (50/30 K.)
12 Clean and Jerks (60/40 K.)
10 Clean and Jerks (70/45 K.)
8 Clean and Jerks (80/50 K.)
AMRAP Clean and Jerks (100/60 K.)
*Scale weights as needed.

Gymnastics (Sit-up)
D- ABDOMEN: Tabata de Sit Up
4 Superior/ 4 Inferior.