Today's Workout 30.09.14. - Deadlifts, Power Cleans

Strength

Deadlift - 5 x 4 sets (work up to heaviest)

Power Clean - 5, 5, 3, 3, 3, 1, 1, 1 (work up to heaviest)

Accessory Work

Wide-grip Lat Pull-down - 8 x 3 sets

One-arm DB Rows - 8 x 3 sets

Metcon

4 Rounds
5 Bent-over rows (135)
 8 Chin-ups

WOD

6 Rounds for Time
1 Deadlift (315)
1 Strict Pull-up
1 Deadlift (315)
2 Strict Pull-up

1 Deadlift (315)
3 Strict Pull-up