2019 OCF Cycle 2 –Test Week Day 3
Warm-up:
3 Steady Rounds
80′ Handstand Walk or 45 sec. handstand or plank hold.
8 Strict Handstand Push-Ups or 16 push-ups
Row 500m or Run 400m
Strength:
Find 1RM Clean
-Then-
AMRAP 5 Minutes
Max Rep Squat Clean @85%
LITE:
12 Min AMRAP:
12 DB Power Cleans
200m Run/Jog
Metcon:
RX
AMRAP 4 Minutes x 3
Row 500m/400m
15 Deadlifts 225/155lbs
Max CTB Pull-ups in Remaining Time (RX+ = Rope Climbs)
Rest 2:00
Score is the total number of pull-ups or rope climbs.
SCALED/LITE:
Run 400m or Bike 1000m/800m
Lighter Deadlifts or Double KB Deadlift
Pull Ups or Ring Rows in place of Rope Climbs (choose one)
Sidework:
For Time:
400m Sandbag or Odd Object Carry (any way)
