BF Benchmark 12: Holleyman

Competition Class

Strength

Skills & Drills

COMPETITION

A. 9min EMOM
Bike
1. easy (~41-49 rpm)
2. moderate (~60-69 rpm)
3. hard (~71-85 rpm)

B. E3M9M
3 - Position Snatch
*not TNG from floor
*build to approx 80% 1RM

C. 3 Rounds, each for time:
12 C2B Pull-ups
6 Power Snatch @ best from B
9 Bar Facing Burpees
*easy bike to 7/10 recovered

MetCon

Class

8min to work to 1RM Power Clean

Holleyman
30 Rounds for Time:
5 Wall Balls 20/14
3 HSPU or DBL DB Push Press 50s/35s
1 Power Clean 225/155

*30min time cap