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Old 04-30-2010, 02:36 AM   #17
matthew brewster
Join Date: Sep 2008
Location: uk
Posts: 52


Deadlift 1x5 - 90kg


4 rounds
5 power cleans - 2x20kg plates and short bar, maybe 50kg ish
run 400m - treadmill 16.5 kph, 16.5kph 15.5 15.5 incline 1.5%

didn't time it but i estimate it was around 11 - 12 mins
Cleans slowed me down, the last round were all singles with 3 - 4 breaths break per lift.

If i ever doubted that a short hard metcon would do the trick, this has proved me very very wrong!!!

i haven't had a hit on a workout like this in a long time.
Because it looked so easy i went full bore right from the get go and got my ass royally handed to me.
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