strength and power

5x5 power cleans
40/50/60/70/80kg

3,6,9,6,3 reps of:
weighted sit-ups 20kg
box jump 28"
time=2:55

9,6,3,6,9 reps of:
weighted get-up 10kg
toes-to-bar
time=7:59

6x3 deadlift
60/80/100/120/140/150kg

I was always a sprinter. Not a long distance runner. In essence, i love these short heavy workouts. We have just started a 4:00pm 'strength and power' wod session, every tuesday and thursday. These will definatly be included in my training, above is how my session went. hit a power clean pr by along ways with 80kg (previous was 65?) the workouts were short and brutal (those get-ups suck!) finished things off with a deadlift pr 150kg x 3. Stoked with these new pr's however tweaked my lower back on the last set. I'll have to look out if the pain doesnt subside.. =)