Repeatability

Competition Class

Strength

Skills & Drills

COMPETITION

A. 9min AMRAP (warmup pace)
10m HS Walk
3 Strict Pull-ups
5 Close Feet Air Squats

B. 3 Rounds, each for time:
30 GHD Sit-ups
5 Rope Climbs (1 rep legless)
30 Alt Pistols
Rest 1:1

C. E2M12M
30s Row Sprint
Row at coversational pace with remaining time

MetCon

Class

10min EMOM
1-5: 1 Muscle Snatch
6-10: 1 Power Snatch

Barracks Fitness Benchmark #16
E4M20M
15/12 Cal Bike or 20/16 Cal Row/Ski
10 Burpee Box Jump Overs 24/20
6 Power Snatch 135/95

*score = time for each round