Yancy Camp Workout 301

Some of you have already completed the Yancy Camp 300 and logged your results. If you haven’t, try and complete this challenge some time this week and make sure you log your results. You can easily find the challenge on the top of the homepage at YancyCamp.com.
*The majority of you have requested and been added to our closed Facebook group called Yancy Camp Athletes & Coaches. Please feel free to do so if you haven’t. This group is for active members and we discuss all things OCR, running, training, nutrition, life, etc.

Cycle, row, arc trainer, or ski erg x 5min at aerobic training zone effort
One arm snatch x 10 (5 each side) using sandbell or dumbbell
Step-ups x 20 (10 each leg) using sandbell or bucket
Burpee to pull-up x 10
Continue repeating for a total of 5 rounds

Round 2 (go immediately in to round 2 without break):
Run x 5min at aerobic training zone effort
Burpee to squat jump x 10
Bar hang w/hip slaps x 10 (modify w/lat pulldown machine if needed)
Bar hang x 30sec
Continue repeating for a total of 5 rounds

*Aerobic training zone is appx 70-80% of max HR (hang around 75% for the 5min sections of this workout)
*The 5min run sections can be replaced with incline treadmill.

Bonus:
Pull-up x 2
Bar hang x 20sec
Bwd bear crawl x 10sec
Plank w/in & out pops x 10 (from plank position, pop feet out and then back in = 1 rep)
Push-ups x 4
Jog back to start position
This completes 1 round.
Continue repeating for a total of 8min at strong tempo effort