29-Dec
A. Speed back squat with chains 2 reps on the min for 12 min @45% 1rm
+ 30% in chains at the top
195# in weights - only 60# chains - http://www.youtube.com/watch?v=aGHsZWSRo68

B. Clean and jerk; 2 reps @145# on the min for 12 min
clean & push jerk - ub - http://www.youtube.com/watch?v=9rkROk5QueI

C. Power snatch from high blocks; 3 reps on the min for 12 min @light
load, high speed
75x3, 95x3
115x3, 115x3, 115x3, 120x3, 120x3, 120x3, 125x3, 125x3, 130x3, 130x3, 135x, 135x3
- http://www.youtube.com/watch?v=dM6Y1xYcCEo

+
4 rounds for time:
10 power clean 155#
15 wall balls
6:11 - http://www.youtube.com/watch?v=-3g59A-N48c
first set of PC ub.
first set of WB was broke. lost focus.