Today's Workout 03.10.14. - Deadlifts, Hang Cleans

Strength

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

Hang Cleans - 4 x 4 sets (work up to heaviest)

Accessory Work

Lat Pull-downs - 8 x 3 sets

One-arm DB Row - 8 x 3 sets

Metcon

4 Rounds

8 Parallel Bar Pull-ups
10 Plyo Push-ups

10 Weighted Back Extensions

WOD

6 Rounds for Time
4 Rack Squat Cleans

4 Wide-grip Clean Pulls
4 Strict Chin-ups