Warm up: 3 Rondas (8´)

10 Burpees OTB

8 H.M.Snatch / H.P Snatch / H.S. Snatch

8 Back lunges (Barbell)

8 Kipping / kipping Pull ups /kipping Ches to bar

 

Strength Skill & Cycling: 5 set x 2´

1º/ 10 Power Snatch 60%RM

40 Double unders

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2º/ 8 Power Snatch 65% RM

50 Double under

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3º/6 Power Snatch 70%RM

60 Double unders

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4º/ 4 Power/ Squat Snatch 75%RM

70 Double unders

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5º/ 2 Squat Snatch 80% RM

80 Double unders

*Tiempo de rest lo que sobre de los 2´

 

WOD: For time (T.cap 20´)

600 Run

50 H.Clean & Jerk 43/30

400 Run

5 Peagboard /7 Rope Climb / 9 Wall Climb

200 Run

50 Burpees OTB