23-Dec
A. Snatch; build to a max
45x5, 75x3, 125x3, 150x1
165x1 - http://www.youtube.com/watch?v=43JSJgH4WP4
175x1 - http://www.youtube.com/watch?v=eIWhMUtq6l0
185xf - http://www.youtube.com/watch?v=riKum5aan48
195xf - http://www.youtube.com/watch?v=-kxJdKF1k28

195xf - http://www.youtube.com/watch?v=FrOI8qrDKtQ
195xf - http://www.youtube.com/watch?v=FAxykR0tFcw

B. Clean and jerk; build to a max
CNS not there.
195xf, 195xf - http://www.youtube.com/watch?v=Nho4fB8J1Ew
135x1, 165x1, 195x1
205x1 - http://www.youtube.com/watch?v=uqK7UilbJos
225x1 - http://www.youtube.com/watch?v=mxmRhXqgjHk
245xf - http://www.youtube.com/watch?v=cIPG3a43VAo

+
10-8-6-4-2
Back squat 245#
Muscle ups
6:29 - ub
- http://www.youtube.com/watch?v=XignkpEPo7E