21-Jan
AM
A. 20 min olympic lifting skill work with 65-75%1rm's.  10 minutes
both movements, work on depth of receiving
45x5, 75x5, 95x5
125x3 - www.youtube.com/watch?v=NpEtfQUjNlg
125x(1+f+2) - www.youtube.com/watch?v=WwpOIxGrUaM
130x3
130x3

B. Push jerk @32x1, 2, 2, 1, 1; rest 2:30
did split jerks for this exercise. my mistake
195x2 - http://www.youtube.com/watch?v=Lx6MC0-iKXQ
205x2 - http://www.youtube.com/watch?v=MkSChXL7O30
215x1 - http://www.youtube.com/watch?v=seiZtoTQ94Y
240xf - http://www.youtube.com/watch?v=139lrgJr_Bw
C. Laying dumbbell tricep extensions @41x1, 6-8x4; rest 2 min
30x8, 35x8, 35x8, 35x6
D. Toes to bar 15 unbroken x4; rest 90 seconds
all sets unbroken

PM
10 min amrap:
10 power clean and jerk 95#
10 bar facing burpees
5 rounds + 13 - unbroken
focus was on breathing. constant breathing. controlled breathing. still lots to experiment.