A: Skill: Hollow hold B: Partner WOD YGIG: 6 Rounds for time: 400m Run 100m Dball carry

A: Strength: 3 x 2 Power Snatch. B: WOD: 3 Rondas de: 400 m Run 25 Wall ball Shot 20 Push ups Time cap 15 min. C: Stretch.

A: Strength: 3 X 10 Bench press 60/70% B: Accesorio. 3 X 8 True Push ups “Bajada lenta subida explosiva”. C: WOD: AMRAP 6 Min: Ground to Overhead 60 / 35 kg D: Stretch.

A: Skill: Hang power clean B: WOD: For time 15-12-9 Hang power clean Front squat Double unders

A: Metabolic / Strength. 8 Min max Kb Snatch “cada vez que se suelte 10 Burpees”. B: WOD: AMRAP 7 Min: 5 Power clean 60/ 35 kg 10 Front Squat  60/ 35 kg 15 Burpees over the bar. C: Stretch.  

A: Strength: 4 x 4 Chinups lastradas. B: WOD: 4 Rondas de: 8 Power clean 70/ 40 kg 12 Atletic Burpees Over the bar 16 Slam ball Tima cap: 14 min. C: Stretch