Training September 30, 2014

3 RNFT
2 Skin the Cats 
2 Wall Walks
10 GHDSU

Done as a warm-up.

Power Clean + Hang Power Clean + 3 Front Squats
4 Sets 2:00 Rest between Sets
205 lbs. across

Hang position was the limiting factor.  I have difficulty stringing a number of hang power cleans together or combining with other movements, such as a power clean.

Romanian Deadlifts
3 x 3 Tempo 41X1
245, 255, 265

One of my favorite movements that I haven't done in a while.  I have never done at this tempo.  I could feel my ass growing with every rep.

3 Rounds

8 KB Clean & Jerks 53 lbs.

8 Wall Balls 20 lbs./11' Target

1:00 Rest

0:50,0:49,0:48

Getting the hang of the KB clean and jerks.  Everything unbroken.

3 Rounds

6 Hang Power Cleans 135 lbs.

200m Row

1:00 Rest

0:54,0:55,0:56

Unbroken on cleans.  Row splits were kept at 1:30.  Strokes were about 35/SPM.  Would like to reduce that a little bit.

3 Rounds

4 Deadlifts 245 lbs.

0:20 Airdyne Max Effort

2:00 Rest

0:29,0:29,0:29

Not very nice at all, but felt pretty recovered going into each round.  I think I see where this one is going.

Note: Started the second couplet at 10:00 and the third at 20:00.