Benchmark "Fran" / Work Capacity

"Fran"
21-15-9
95lb. Thruster
Pull Ups

Time: 2:25 (PR)

Rest 15:00

PART 1 (for time):

50 Wallballs (20#/14#) plus
3 ROUNDS:
30 Double Unders;
15 Toes to Bar;
10 Front Squats (135#/95#)

PLUS (IMMEDIATELY FOLLOWING)

PART 2 (max weight):

1 Rep Max Clean (3 MINUTE TIME LIMIT)

Part 1: 10:33

Part 2: 235#

Notes: I was fried after fran. I was exhausted after 10 wall balls...

Benchmark "Fran" / Strength / Work Capacity

21-15-9 rep rounds for time of:
95lb. Thruster
Pull-Ups

Time: 2:38 (PR)

Then:
Every minute Back Squat 225# x 3 reps for 10 minutes

Then:
5 Rounds (minutes)
On the top of every minute do 5x Shoulder to Overhead @ 135#
In the remaining minute do AMRAP Double Unders

1RM Back Squat / Work Capacity / Benchmark "Fran"

Work up to 1rm Back squat

Worked up to: 320# (PR)

Then:
21-15-9 rep rounds for time of:
Wall Ball @ 20#
Box Jump @ 24"
Double Unders

Time: 4:49

Rest 4 hours then:

"Fran"
21-15-9 rep rounds for time of:
95lb. Thruster
Pull Ups

Time: 2:48 (PR)