2019 OCF Cycle 2 –Test Week Day 1
Warm-up:
Weakness Warm-Up:
Run 1 Mile
*Note your time.
Strength:
Find 1RM Snatch
-Then-
AMRAP 5 Minutes
Max Rep Squat Snatch @85%
LITE
12 Min AMRAP:
12 Alternating DB Snatches
Slow 200m Jog.
Metcon:
RX
For Time:
100/60 Calories on Assault Bike or Rower
50 Wallballs 20/14lbs
25 Dumbbell Box Step Overs 50/35s, 24/20″
SCALED= Use lighter WB and DB
LITE= 70/40 Calories
Side Work:
For Time:
100yd Sprint
Rest 5:00
200yd Shuttle Sprint
(100yd down and back)
Rest 5:00
300yd Shuttle Sprint
(100yd down, back, down)
