WARM UP

3-5 rondas por calidad:
1´cardio
3 tempo chin ups
20 double unders
3/3 hang split snatch 15kg
3/3 hang clean and jerks 15kg

METCON

5 rondas por tiempo:
20 kb rows
50 double-unders
10 DB hang split snatches
10 DB hang clean and jerks
Tcap20´

ENDURANCE

Run, row, bike 5* (3´on + 3´off).

MIDLINE

3*10m ida y vuelta lateral crawls
https://youtu.be/RPRpVnvRBT0
3*20m ida y vuelta offset kettlebell carry
https://youtu.be/IBK5niZk5aA
3*10 resisted ab wheel
https://youtu.be/4JZkFePMTrM
3*10 Snatch romanian deadlift
https://youtu.be/6TpAOCQsKyM
3*30″ side plank
https://youtu.be/-oBlBBB4cRc