Weightlifting

Power Clean 1-1-1, 3x1

Notes
Build over the first three sets. The weight you used on the third set should be repeated for the remaining three sets. Aim to find a weight which is challenging, but manageable with sound mechanics. These should be obvious powers, not I-need-instant-reply-to-make-sure-I-was-above-parallel-powers.

Sport

"Mr.Joshua"
5 Rounds For Time:
Run 400m
30 GHD Sit-Ups
15 Deadlifts, 250#/160#

Endurance

For Total Time:
50/40 Calories Row
Rest 3 Minutes
40/30 Calories Row
Rest 2 Minutes
30/20 Calories Row
Rest 1 Minute
20/10 Calories Row

Post results to comments.