22-Dec
A. Speed back squat with chains 2 reps on the min for 10 min @45% 1rm
+ 30% in chains at the top
185# in weights + about 60# in chains. do not have enough chains.

B. Clean and jerk; 2 reps @145# on the min for 10 min
- squat clean & push jerk
all sets unbroken - http://www.youtube.com/watch?v=9c9Ie6ZHjKY

C. Power snatch from high blocks; 3 reps on the min for 10 min @light
load, high speed
95x3, 100x3, 105x3, 110x3, 115x3, 115x3, 120x3, 130x3, 125x3, 130x3
- http://www.youtube.com/watch?v=p0US3-QEHp4

+
5-4-3-2-1
Deadlift 325#
Parallete HSPU
2:20 - ub
http://www.youtube.com/watch?v=gFpKSxtgFWQ