Benchmark Week

A.
10min
1 RM Power Snatch
*If 3 RM Back Squat is Less than body weight find a Max distance reverse Over the Head med ball toss 35/25

-5min Rest-

B.
15min
40yrd Dash x 3 Attempts

-5min Rest-

C.
Essentials:
2 Rounds For Time:
Rope Sit to Stand x 5 reps
Row x 10/7 cal
*Time Cap 5min*

Fitness:
2 Rounds For Time:
Rope Climb x 2 reps
Row x 12/9 cal
*Time Cap 5min*

Performance:
2 Rounds For Time:
Legless Rope Climb x 2 reps
Row x 12/9 cal
*Time Cap 5min*