Rise and shine

Warmup:
2x situps, back extensions, push-ups, OHS

Shown in recent crossfit video.
Variant of this done here (with heavier weights).
* 10 dumbbell clean and jerks (M:35#/W:25#)
* 1 weighted pull-up (10% body weight)
* 9 dumbbell clean and jerks
* 2 weighted pull-ups
* 8 dumbbell clean and jerks
* 3 weighted pull-ups
* 7 dumbbell clean and jerks
* 4 weighted pull-ups
* 6 dumbbell clean and jerks
* 5 weighted pull-ups
* 5 dumbbell clean and jerks
* 6 weighted pull-ups
* 4 dumbbell clean and jerks
* 7 weighted pull-ups
* 3 dumbbell clean and jerks
* 8 weighted pull-ups
* 2 dumbbell clean and jerks
* 9 weighted pull-ups
* 1 dumbbell clean and jerks
* 10 weighted pull-ups

29:55
35# DBs for clean and jerks, 20# for pull-ups

C&Js broken for rounds 2-4 (9, 8, 7 reps), pull-ups broken starting with 4 reps - by the end it was singles and doubles only.

Taxing. The C&Js get the metabolic rate up, but by the end muscular failure on the pull-ups really slowed me down. It's amazing how you can start off sloppy on the clean form, but soon enough your body seeks the efficient solution (getting down in that squat).

Drank water throughout this one, don't think it was a good idea - feeling pukie by round 5 or 6. I'm shifting my workout plan a little to include more metcon workouts, the variations are endless...

Picture of Custer's dumbbell. Apparently he had it forged by a blacksmith to keep busy on the plains.