6-Sep
AM
Squat clean from blocks (pocket height)
75x5, 125x5, 145x5, 165x5, 185x3, 195x3f, 185x2f, 145x3, 165x3, 185x3, 185x3, 185x3, 185x3

PM
A. Power clean from blocks (knee cap start) 2, 2, 2, 2, 2; rest 3 min
45x5, 75x5, 125x3, 145x3
165x2 - http://www.youtube.com/watch?v=6d-tsrfFlVo
185x2 - http://www.youtube.com/watch?v=_77yBMe6YK0
195x2 - http://www.youtube.com/watch?v=fiCLCfZPKjE
200x2 - http://www.youtube.com/watch?v=97_vzbdnlgk
205x(1+f+1) - http://www.youtube.com/watch?v=4OJfxHBlmGo
210x2 - http://www.youtube.com/watch?v=MhITpJcg6wg

+
For time:
Run 400m
...
15-12-9
Front 185#
HSPU
...
Run 400m

15:10 - all front squat unbroken
HSPU on parallels very broken.
http://www.youtube.com/watch?v=gYAeqNVXGgY