BF Benchmark: Holleyman

Competition Class

Strength

Skills & Drills

GYMNASTICS

3 Rounds
3 Wall Walks
5 scap pull-ups + 10 beat swings
30 Jump Rope (singles, doubles, triples)

6 Rounds, each for time:
1 Peg Board
2 Burpee Box Jump Overs 40/30
3 Deadtlifts 315/205
4 Ring Muscle Ups
5 1-arm DB Hang Split Snatch (each) 70/50
*rest to 80% recovered after each

CONDITIONING

60min AMRAP
Echo Bike calories
E5M: 2 x 10m farmers walk (AHAP but must be UB for 10m)

 

MetCon

Class

8min to work to 1RM Power Clean

BF Benchmark 12: Holleyman
30 Rounds for Time:
5 Wall Balls 20/14
3 HSPU (or 3 Strict Press 95/65)
1 Power Clean 225/155*30min time cap