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