Here is one of our OCF Teams before the FINAL event at the battle of the boxes!
RX
1. Mobility
Pigeon, 2min./side
Saddle, 4min.
2. Warm-Up
AMRAP 8:00
10 Box Jumps
10 Empty Bar Thrusters
Run 200m
3. Strength
Clean (Jerk the last rep of each set)
3-3-3 at 75-80%
2-2-2-2 at 80-85%
4. MetCon
3 Rounds
21 HSPU
15 Deadlifts, 135/95lbs
9 Hang Power Cleans, 135/95lbs
(RX+ 155/105lbs)
SCALED
1. Mobility
Pigeon, 2min./side
Saddle, 4min.
2. Warm-Up
AMRAP 8:00
10 Box Jumps
10 Empty Bar Thrusters
Run 200m
3. Strength
Clean & Jerk 5x3
4. MetCon
3 Rounds
21 Push-ups
15 Deadlifts, 115/75lbs
9 Hang Power Cleans, 115/75lbs
COMPETITION
1. Side Work
3 Rounds
Row 500/400m
Rest 1 minute
Row 400/300m
Rest 1 minute
Row 300/200m
Rest 3 minutes
