29th
AM
A. clean pulls @ 125% max clean - 4 sets of 3; rest 2 min
292x3 - http://www.youtube.com/watch?v=3_0LVTsR0ow
292x3 - http://www.youtube.com/watch?v=5EUeFP5ckpc
292x3 - http://www.youtube.com/watch?v=QWEIx6jFv0E
292x3 - http://www.youtube.com/watch?v=rhFjbRL4-Hs

B. power clean - build to a 1RM perfect catch
185x1 - http://www.youtube.com/watch?v=zogJI4QZQS8
185xf+1 - http://www.youtube.com/watch?v=nTn14A6qY2g
135x3 - http://www.youtube.com/watch?v=BTvSHLulMdg
185x1 - http://www.youtube.com/watch?v=NN5YRNWgiaU
210xf+1 - http://www.youtube.com/watch?v=7NAOA_MnIPQ
225xf - http://www.youtube.com/watch?v=C9RA8pcpPRk
225xf - http://www.youtube.com/watch?v=1ZG1R-V4TxM

C. bench press - 3,3,3; rest 5 min
175x3 - http://www.youtube.com/watch?v=DSJ-C83eq7k
185x3 - http://www.youtube.com/watch?v=81QWsAlaqgE
185x3 - http://www.youtube.com/watch?v=81QWsAlaqgE

D. KBS heavy x 6; rest 30 sec x 4
all sets at 80lb KB - http://www.youtube.com/watch?v=6_XjTqlSNsQ

PM
sprint 150 m @ 95%
walk rest 4 min x 8
23sec, 24sec, 23sec, 23sec, 24sec, 24sec, 25sec, 23sec