NIVEL II

WARM UP
Burgener w-up * 3
3 pos. Clean *3

WOD
«Hall»
5 rounds for time of:
3 squat clean A70-50 / B50-35
200-meter run
20 kettlebell snatches A24-16 / B16-12
Rest 2 minutes

GYMNASTICS
5*3 split jerks (for quality), entre series:
Max Muscle ups (scale as needed) / 5 strict toes to bar.

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NIVEL I

WARM UP
Burgener w-up * 3
3 pos. Clean *3

WOD
«Hall»
5 rounds for time of:
3 power clean o hang power clean
200-meter sprint
20 kettlebell swing
Rest 2 minutes

GYMNASTICS
3*3 push jerks jerks (for quality), entre series:
5 strict pull ups / 5 ring dips / 5 strict toes to bar.