20-Jan
A. Push jerk; 3 reps on the min for 12 min @70% 1rm
45x5, 95x4, 135x3, 165x3 - all sets @180 - http://www.youtube.com/watch?v=FCeJWlClPb4

B. Clap push ups; amrap in 15 seconds x5; rest 1:15
13 - http://www.youtube.com/watch?v=HJYtPxt3ueI
13 - http://www.youtube.com/watch?v=AN6zZeBhnYE
12 - http://www.youtube.com/watch?v=9Qb18HEQOv0
13 - http://www.youtube.com/watch?v=LpasbaY0l9s
12 - http://www.youtube.com/watch?v=w5M2lWQNsqY

+
5 rounds for time:
5 front squat 225#
5 parallete hspu
9:47 - http://www.youtube.com/watch?v=1Ysl4Lc5-Nw
missed to many cleans…