WARM UP: 3 Rondas

3-6-9 Burpees

21-15-9 Russian KB swing

10 Sumo deadlift High Pull / 10 H.P.Clean / 10 Push Press

STRENGTH COMPLEX: 20 Set x 30″ (10´)

1 Snatch

2 Overhead Squat

*60% RM Snatch

 

WOD A: (9’CAP)

For time:

50 Kb sdhp (24/16)

40 Kb swing (24/16)

30 Hang power clean (45/32)

20 Stoh

*Rest  Time cap del WOD A, para empezar con Light WOD.

LIGHT WOD (9′ CAP)

For time:

50 Sit ups

40 Pushups

30 Chest to bar

20 Burpees