Today's Workout 21.10.14. - Deadlifts, Power Cleans

Strength

Deadlift - 8 x 2 sets @ 50%, 5 x 2 sets @ 75%, 3 x 2 sets @ 90% of 1RM

Power Cleans - 5 x 2 sets @ 65%, 3 x 2 sets @ 80%, 2 x 2 sets @ 90% of 1 RM

Accessory Work

Lateral Pull-downs - 8 x 4 sets

Weighted Chin-ups - Max reps x 3 sets

Metcon

4 Rounds
8 DB Rows
6 DB Bent-over Back Fly's

WOD

EMOM x 12 mins
2 Bodyweight Power Cleans + 4 Burpees