NEW OCF WINTER CYCLE & TESTING WEEK
Warm-up:
2 Rounds:
20 Calories on the Bike or Rower
10 Tall Box Jumps (step down)
Strength:
1RM Misfit Clean Complex:
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk
*LITE = Use DB to perform this complex.
Conditioning
RX
2 Rounds:
40/30 Calorie Row or Bike
20 Hang Clean and Jerk 115/75lbs
*Lite = use DBs for the C+J
Extra:
Every 3:00 Until Failure 30:00 Cap
Row 500m
6 Strict HSPU*
Add 2 HSPU Per Round
