Today's Workout 12.08.14. - Deadlifts, Cleans

Strength

Deadlift - 3 reps @ 70%, 80%, 90% of 1RM
Squat Clean - 8 reps @ 60%, 70%, 6 reps @ 80% of 1 RM

Accessory Work

Weighted Back Extensions - 10 x 3 sets
Weighted Strict Pull-ups - 5 x 3 sets
Cable Rows - 8 x 3 sets

Metcon

3 Rounds
5 Bent-over Rows (155)
5 Supine Ring Pull-ups
5 Strict Pull-ups

WOD

5 Rounds for Time
20 Yard Bear Crawl
3 Deadlifts (315)
5 Bar-over Lateral Burpees