5-Jan
A. Speed back squat with chains 2 reps on the min for 14 min @45% 1rm
+ 30% in chains at the top
195# weight + 60# chains - http://www.youtube.com/watch?v=pW-4vLtQZAg

B. Clean and jerk; 2 reps @155# on the min for 10 min
squat clean & push jerk - ub - http://www.youtube.com/watch?v=JA2X934_Hz0

C. Power snatch from high blocks; 4 reps on the min for 10 min @light
load, high speed
95x4, 115x4, 125x4, 125x4, 125x4, 125x4, 125x4, 130x4, 130x4, 135x4, 135x4
- http://www.youtube.com/watch?v=cPqDwOzVodk

+
7 min amrap:
7 deadlift 275#
7 bar facing burpees
7 box jumps 30"
5r+4 - http://www.youtube.com/watch?v=2zcG5mG4HnQ