It was the second pulling/posterior dominant workout of the week and we were both pretty freakin' sore so we decided on a light hybrid speed-strength and conditioning training day to wrap out the week.
I was in charge of the strength portion and Paul Hemsworth (www.hemsworthstrength.com) took care of the conditioning.
...So here's what we did:
Cleans from the waist 3 x 4 (135lb), 3 x 3 (155lb)
Box Squats 3 x 3 (220lb), 3 x 3 (315lb), 1 x max reps (at 220lb)
Slow Clean Pulls 6 x 4 (315lb)
Kettlebell Clean and Press 2 x 2min (35lb bells)
Kettlebell Snatches 2 x 50 (35lb bells)
Walking Lunges 2 x 16 (44lb bells)
Jack Knives (with 45lb plate) 2 x 10
V-Sit medicine ball throws with partner 2 x pyramid up to 7reps and back down
Check out just a few of the lifts here: