3RM

Competition Class

Strength

Skills & Drills

COMPETITION

A. 3 Rounds
Row 15/12 Cal
w/ empty bar
5 Deadlift, 5 High Hang Power Cleans, 5 Front Squats, 5 Strict Press in Split

B. 1.1.1 Clean & Jerk
62 / 72 / 82 / 77 / 82
*rest 10s between singles. Can power first rep of triple
Rest 90s between triples

C. 5min EMOM
2 Clean Pulls @ 100%

MetCon

Class

Barracks Fitness Benchmark #13
3RM Weighted Pull-up

E2M10M
3 Pull-ups (as heavy as possible)
5 Ring Push Ups w/ 5s hold on rep 5

20min AMRAP
8 T2B
12 Alt DB Hang Clean & Jerk 50/35
16/12 Cal Machine