thursday, november 8 - runs, power cleans, dips, bench press

Rx and Competition -
With a continuously running clock for 36 minutes:
In 12 minutes: Run 800m, then use remaining time to find 3 rep-max for  power clean.
In 12 minutes: Run 800m, then use remaining time to find maximum reps for ring dips.
In 12 minutes: Run 800m, then use remaining time to find 1 rep-max for bench press. 

Performance -
With a continuously running clock for 36 minutes:
In 12 minutes: Run 800m, then use remaining time to find 3 rep-max for  power clean.
In 12 minutes: Run 800m, then use remaining time to find maximum reps for bar dips.
In 12 minutes: Run 800m, then use remaining time to find 1 rep-max for bench press.

Fitness -
With a continuously running clock for 36 minutes:
In 12 minutes: Run 800m, then use remaining time to find 3 rep-max for  power clean.
In 12 minutes: Run 800m, then use remaining time to find maximum reps for band assisted bar dips.
In 12 minutes: Run 800m, then use remaining time to find 1 rep-max for bench press.

Prep -
Fran
21-15-9 reps of:
Thruster, 95/65#
Pull-up