July 13

A.High Incline press; x 5,5,3,3,1,1; rest 3 min
155x5, 155x5, 175x3, 177x3
185x1 - http://www.youtube.com/watch?v=aGXTYqIM0Wo
205xf - http://www.youtube.com/watch?v=nSoj2MjFy4Y

B.Wtd. Dips; x 3; x 3; rest 3 min
80x3, 90x3 - http://www.youtube.com/watch?v=hPuDe3v_gbQ
100x3 - http://www.youtube.com/watch?v=-ikBTCnNnIs

C. 5 min OLY TECH - Full Squat clean
45x5, 135x5, 190x5

+

3 Rds for time:
1 KB snatch-24kg R
3 TGU- 24kg R
1 KB snatch L
3 TGU L
4:57 - http://www.youtube.com/watch?v=zgv6g4tiUjg