Flight Simulator

Competition Class

Strength

Skills & Drills

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
60 / 70 / 80 / 75 / 80
*rest 10s between singles. Can power first rep of triple
Rest 90s between triples

C. 15min to work to 1RM Front Squat
*skip this if doing class on Thursday

MetCon

Class

Barracks Fitness Benchmark #5
Flight Simulator
5 - 10 - 15 - 20 . . . 45 - 50 - 45 - 40 - . . . 10 - 5 Reps
Unbroken Double Unders
*10min time cap

21-15-9 reps for time:
Front Rack Lunges 135/95
STOH 135/95
Pull-ups