121104 800m & maxes

Buy in:
foam rolling
KB swings
shoulder mob
power clean practice

Strength:
Off

Metcon:
12 minutes to:
Run 800m – for time.

With the remainder of the 12 minutes:
Establish a 3RM Power Clean.

12 minutes to: Run 800m – for time.

 With the remainder of the 12 minutes: 3 attempts, for total reps, of UB Ring Dips.
Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

12 minutes to: Run 800m – for time.
With the remainder of the 12 minutes: Establish a 1RM Push Press.

Scores:
Rd 1: 3:30, 185#
Rd 2: 3:40, 28
Rd 3: 3:45, 165#