July 12
A.BS @3010; x 4,4,3,3,2,2; rest 3 min

225x4, 245x4, 265x3
275x3 - http://www.youtube.com/watch?v=nFd0pFKrqqQ
285x(1+f) - http://www.youtube.com/watch?v=hGPCYn2MOmE
285x2 - http://www.youtube.com/watch?v=XDwu1i-ZlVg

B.OHS; x 3; x 3; rest 3 min
185x3 - http://www.youtube.com/watch?v=1U6xDgdlc0s
225xf - http://www.youtube.com/watch?v=PgeyxQaYNUU
225x(1+2f)

C. 5 min OLY TECH
Full squat snatch - 2sec in the catch position
45x5, 95x5, 135x5 - http://www.youtube.com/watch?v=3gtUCFfCB9k
+
3 sets @ 90%
40yrd sprint
40m heavy F.CARRY @ 24kg/h in front rack-sprint....
rest 4 min actively - http://www.youtube.com/watch?v=Pe-G63x9th4
Fun!