Teams of 3, with a 30:00 Time Cap:
120 Power Snatches (75/55)
120 Box Jump Overs
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs
3 Rope Climbs
Obstacle Course Race (OCR) Training (6:45am – 8:00am; open to all members and drop-ins!):
Partner workout. Both partners working at the same time. One partner does isolation exercise, other does main exercises (but only when other partner is doing isolation exercise). Switch as teams see fit.
AMRAP20:
50 – Front Squats (50/35#); isolation exercise => wall sits
40 – Box Step-ups (24/20″; single 50/35# DB); isolation exercise => bottom of lunge
30 – Twister Pull-ups; isolation exercise => bar hang
20 – Burpee Bar touches; isolation exercise => bottom of push-up hold
10 – Rope Climbs; isolation exercise => straight arm planks
*3 min break
AMRAP20:
50 – Bike (cals); isolation exercise => wall sits
40 – KBS (70/53#); isolation exercise => overhead plate holds (25/15#)
30 – Burpee over the KB; isolation exercise => bottom of push-up hold
20 – Thrusters (single KB; 70/53#); isolation exercise => bottom of squat
10 – Multi-rig ascents; isolation exercise => straight arm planks