Complete 10 rounds:

5 Seated DB Power Cleans 50 lbs
Sprint 20 yards

*walk back to DBs for recovery

SWoD

deadlift: 5RM
GHD: 3×10

My Results

14.6s, 15.1s, 17.0s, 16.7s, 16.0s, 16.7s, 16.5s, 16.1s, 15.5s, 14.5s
deadlift: 450lbs for 5RM
GHD: 3×10 (bodyweight, which is plenty

times might be a little high, because we were self-timing each round (start the stopwatch, lift weights, pick up stopwatch, run, stop stopwatch)… but it was consistent. 450lbs on the deadlift wasn’t the easiest, but it got done.

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

My Time: 18:08

Something makes me think i’m going to be hurting tomorrow… i haven’t done much core work lately. Core work was definitely done today. I think my hip-flexors will feel this one tomorrow too. Wow. i didn’t do full – “touch-the-floor” GHD Sit-ups, just went to parallel – other than that, what you see is what i did. looking at the comments on the site, i didn’t do terribly. it’s always humbling when i see a 41 year old kick my @$$ in these workouts.