Friday 4/17 - OPT Repeats - Day 47

Warm-up: 

RPR, Mobility, and Movement Prep

Grider
Phase 1 - “3-RM Snatch & AMRAP Burpees”

Competitors will have 10 minutes to find their 3-RM Snatch (either power or full is fine). All 3 consecutive lifts must be completed in 40 seconds or less.

- The first 3 minutes of Phase 1 can be used only to load the barbell and warm-up.

- The remaining 7 minutes of Phase 1 can be used to score as many points as possible.

- Points will be given for amount (in lbs.) of 3-RM Snatch achieved, and one point will be given for every Burpee performed during the 7 minutes.

Example – Athlete A successfully achieves a 3-RM Snatch of 175 lbs. and utilizes the remaining time to complete a total of 35 Burpees. Athlete A will earn a total score of 210 points (175 +35) for Phase 1 of the Challenge.

*** Competitors will rest exactly 3 minutes before beginning Phase 2 of the Challenge.

Phase 2 - “Ten Minute Capacity Test”

Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:

- 4 Minute Row (for Calories) - Sub Burpees for calorie rows
- 3 Minutes of COVP Pull-Ups
- 2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
- 1 Minute of 135/95 lb. Push Press or Jerk

Example – Athlete A rows 86 calories, performs 82 pull-ups, 41 back squats, and 19 overhead presses. Athlete A will earn a total score of 228 points (86+82+41+19) for Phase 2 of the Challenge.

The athletes’ scores from Phases 1 and 2 will be added together to create their final challenge score. The athlete with the highest total score will be the winner.

Example – Athlete A scored 210 points in Phase 1 and 228 points in Phase 2. Athlete A’s final score for the Challenge is 438 points (210 +Training for Monday 10-11:

Outcome:

Phase 1: 155# x 3 on Snatch + 41-42 burpees = 191-192 (same or minus 1 compared to 2010 @ 185 + 7)

Phase 2: 58 Burpees (-10) + 57 COVP Pull-ups (+4) + 30 BS @ 205# (+8) + 10 PP @ 135# (-5) = 155 total reps (compared to 158 in 2010)

Total (Phase 1 + Phase 2): 191-192 + 155 = 346-47 (compared to 350 from 2010)

Notes:

Overall reps were pretty comparable. However, my snatch was pretty low, Burpees in the 4 min were less...but possibly because I had already done almost 50 right before that. After transitioning b/t movements, my rest times were probably more like 1:30 - 2:00 min instead of 1 min