29-Sep
A. Push press 8, 6, 4, 8; rest 2 min
65x8, 135x4
165x8 - http://www.youtube.com/watch?v=vRBgFjwg92g
185x6 - www.youtube.com/watch?v=7H0zkjc3ceQ
215x(1+f+1+f) - http://www.youtube.com/watch?v=-1G_t8Q3fnQ
185x8 - http://www.youtube.com/watch?v=-kOP6nYLVYg

B. Split jerk 3, 2, 1; rest 3 min
230x2f,135x3, 185x3
230x3* - http://www.youtube.com/watch?v=GHfohMyA7PE

245x3f - http://www.youtube.com/watch?v=YisGJHWFqm4
245xf - http://www.youtube.com/watch?v=1n4gkMNbDa8
185x
* cryptical drop off
+
Run 5 min z1
+
Run 30 seconds @85%
Run 30 seconds @50%
x15
+
Run 5 min z1
FUN!