OCF WINTER CYCLE - TEST WEEK - DAY 3
Warm-up:
Every Minute on the Minute for 8 Minutes
8 Wall Balls
15 Double Unders
Scaled/Lite: 30 Singles.
Strength
1RM Misfit Snatch Complex:
Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat
LITE: 3x12 Alt. DB Snatch with 150m row btw sets.
Conditioning
RX
AMRAP 12 Minutes:
150 Wallballs 20/14lbs
90 Double Unders
30 Muscle Ups
Scaled/Lite: Ring Dips/ 180 Single Unders
Extra
3 Rounds
:90 Max Rep Alt Pistols Rest :60
:90 Max Rep Lateral Bar Burpees Rest :60
