May 30
A. Speed box squat with variable resistance @40% 1rm + 20% in
chains/bands; 3 reps x16; rest 45 seconds bw sets (rest 1:15 bw sets
4/5, 8/9, 12/13) - http://www.youtube.com/watch?v=n64EQgfypSE

B. Hang squat clean TnG 5, 5, 5, 5, 5; rest 60 seconds
45x5, 95x5
135x5 - http://www.youtube.com/watch?v=XwaTg8NaR9k
160x5 - http://www.youtube.com/watch?v=SYTgHjZITQU
165x5 - http://www.youtube.com/watch?v=PuqynC5Gttk
170x5 - http://www.youtube.com/watch?v=cEeim_oy-NM
175x5 - http://www.youtube.com/watch?v=2If83JfEa1U

+
3 min amrap:
10 thrusters 95#
10 burpees
3 rounds + 16 reps 
thrusters all unbroken
burpees were hard... good mental test... how fast do you want/can push it?...