July 19
A. Box squat vs chains, build to a tough 3 in 6 sets; rest as needed (each chain weight 21#)
263x3, 303x3, 355x3
393x3 - http://www.youtube.com/watch?v=QVyJq8F0NfU
413x3 - http://www.youtube.com/watch?v=n6OissZ67E8
455x3

B. OHS; x 5,3,2; rest 3 mins
184x(4+f) - http://www.youtube.com/watch?v=h7gXi7cVnow
205x3 - http://www.youtube.com/watch?v=Tls0juxOqNM
225x2

C. 5 min Oly tech - Squat Clean & Jerk

135x5, 185x5 - http://www.youtube.com/watch?v=G2RbcRu6s8E

+

5 sets @ 95%

20 Tire flips (~200#)

25 KBS-HEAVY(Eye Level - 80#)

rest 5 min actively

4th set - http://www.youtube.com/watch?v=W26s-UUn1Ac