30-Jan
A. Power Clean x1/split jerk x3; build to a 1rm of the complex
95x, 155x3
85x3 - http://www.youtube.com/watch?v=LJKiAVUpBus
205x3 - http://www.youtube.com/watch?v=SHz3udULjwI
225x3 - http://www.youtube.com/watch?v=RXaf3jHgTSE
240x(2+2f) - http://www.youtube.com/watch?v=gO2854xnwq8

B. Bench press 5x5; rest 90 seconds
135x5, 185x5
195x5 - http://www.youtube.com/watch?v=kyCC4zBPqEI
190x5 - http://www.youtube.com/watch?v=CQGc_JKB278
200x5 - http://www.youtube.com/watch?v=nI8vVOzeo8o
205x(4+f) - http://www.youtube.com/watch?v=-Ss5cw211m8

+
20 min amrap:
10 power clean 135#
10 hand release push ups
10 toes to bar

10r + 28 - http://www.youtube.com/watch?v=2i5ladYt6Ts