BF Benchmark 6: Flight Simulator

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 T2B
6 Power Snatch @ best from B
9 Burpee Box Jump Overs 24/20
*easy bike to 7/10 recovered

D. 6 x 2 Snatch Pull @ 100%
Rest as needed b/w

 

MetCon

Class

For Time:
5, 10, 15, 20, 25, . . .. 45, 50, 45, 40 . . . 15, 10, 5
Unbroken Double Unders
*10min time cap

3 Rounds for Time:
21 Back Squats 135/95 (from the floor)
15 Pull-ups
9 Clean & Jerk 135/95