2019 OCF Cycle 2 –Test Week Day 4
Warm-up:
4 Steady Rounds
15 Dumbbell Thrusters (light)
15 Push Ups
15/10 Calorie Bike or Row
Strength:
Find a 1RM Front Squat
LITE:
Build up to heavy front Rack DB squat or heavy barbell front squat. Perform 5x5 at a challenging weight.
Metcon:
RX
For Time:
15 Handstand Push-Ups
15 Power Snatch 75/55lbs (RX+ = 95/65)
12/12 9/9 6/6 3/3
SCALED/LITE:
Push Ups instead of HSPU.
Alternating DB Snatches.
Sidework:
“Lynne”
5 Rounds:
Max Rep Bench @ Bodyweight (or less)
Rest 2:00
Max Rep Strict Pull Ups
Rest 2:00
*More Options:
Dumbbell Bench instead of Barbell
Any scale for Pull Ups
