10-Feb
A. Speed back squat with chains 3 reps x15 sets; rest 45 seconds bw
sets (48% in weight 22% in chains at the top of 1rm) - http://www.youtube.com/watch?v=v6FI54zNKOE

B. Push jerk; 2 reps x10 sets; starts @60% 1rm, increase weight so
only last set tough; rest 1 min
45x5, 95x5, 135x3
155x2 - http://www.youtube.com/watch?v=VqXzDPpoh00
165x2 - http://www.youtube.com/watch?v=PwhcIyWXzeU
175x2 - http://www.youtube.com/watch?v=i8GTfPnfbUc
175x2 - http://www.youtube.com/watch?v=STNGIXOTAdk
185x2 - http://www.youtube.com/watch?v=96ixFjbFnYA
190x2 - http://www.youtube.com/watch?v=XGXQ5W9dYK4
195x2 - http://www.youtube.com/watch?v=0RlYrTNpgSg
195x2 - http://www.youtube.com/watch?v=usOvUZSS04k
195x2 - http://www.youtube.com/watch?v=w9xW9E07Sb4

200x(f+2) - http://www.youtube.com/watch?v=wUBa6pddEG0

+
12 min amrap:
12 hand release push ups
12 back squat 185#
12 toes to bar
6r + 30 - http://www.youtube.com/watch?v=bMZ6w8V6vRI
*legs are destroyed. similar to what happen at the 2012 regionals wod4.
http://opt-mizar.blogspot.ca/2012/05/canada-east-crossfit-regionals-2012-day.html