July 26
A. FS vs chains, 1,1,1,1,1**; rest as needed
263x1, 313x1, 323x1
328x1 - http://www.youtube.com/watch?v=C5xJZSsVzYw
333x1

**Note that each chain weights 21#. However since at standing position, all chains are partially resting on the floor, the net weight of the bar is about 10-15# less.

B. OHS; x 2,2,2; rest 3 mins
215x2 - http://www.youtube.com/watch?v=SpcmMIIOTB0
225(f) - http://www.youtube.com/watch?v=0QHyaskb-Rw
225x2 - http://www.youtube.com/watch?v=-sQ98fzIYcs

C. 5 min Oly tech - hang squat snatch (2sec down)
45x5 - http://www.youtube.com/watch?v=ZjkwAaApWnc
95x(3+f+1) - http://www.youtube.com/watch?v=dvtXEzH6mYE
135(1+f+3)

+
5 sets @ 95%
5 FB Deadlift-Heavy @ 305#
40m sprint
rest 5 min actively
Round 4