Hang clean 3, 3, 3, 3, 3
105, 110, 115, 120 (2), 125 (F)
Still disappointed with my lack of progress with cleans. Perhaps it's a failure of technique, rather than a lack of strength.
30 x hang squat cleans @ 95 (to 4 risers)
40 x deadlifts @ 145
50 x dumbbell snatches @ 45 (25 per arm)
Time = 26:10
Bloody hell, this hurt more than I expected. I made up this routine, although the individual movements are obviously familiar. I did the hang squat cleans properly this time, starting my squats while the bar was moving up to my chest.
I had planned to do 135lb deadlifts, which would have meant adding two 10lb plates to each side of the same bar I was using for hang squat cleans. However, all the 10s were being used so I had to quickly adapt and used one 25lb extra on each side instead. This was probably a better weight, anyway, as it was a bit more of a challenge. I consistently broke down the 40 reps into sets of five.
With the snatches I kept switching arms as they got tired, so four reps with my left and then four with my right. By the time I got to about eight reps I wished I'd chosen a lighter weight!
This was a tough but fun workout and, I think, the first time I've made up my own rft routine. I usually repeat something I've done before or copy one of Paul's. No-one to blame but myself!
100 x sit-ups