Benchmarking 1.0

Competition Class

Strength

Skills & Drills

COMPETITIONOLYMPIC WEIGHTLIFTING

A. TECH WORK
3 rounds
5 clean pulls + 5 hang hip contact high pulls + 5 front squats + 3 split jerks
*Empty, light, light

B. Clean & Jerk Singles
67 / 72 / 77 / 72 / 77 / 82 / 77 / 82/ 87 / 92 / 82/ 82  % clean & jerk max
*power first wave
*go to squat on second 70%

E2M6M
1 pause +.3 Front Squat @ 85%
complete 3s pause front squat, rack the bar for 10s, complete 2 front squat

CORE

3 Rounds, not for time:
60s High Plank KB Pass Unders
60s Glute Bridge Marches
12 x 1/2 kneeling high to low band chops

 

MetCon

Class

8min to work to 1RM power snatch

BF Benchmark 16: Repeatability

E4M20M
Bike 15/12 / row 20/15
10 burpee box jump overs 24/20
6 power snatch @ 70% 1RM Power Snatch