23-Feb
AM
Airdyne 30 min z1
217 cal

PM
A. Back squat 8-10x3; rest 2 min
135x5, 185x4, 215x4
235x10 - http://www.youtube.com/watch?v=xzJo3nLL5Vw
255x10 - http://www.youtube.com/watch?v=sZvzYFgRJ8o
275x10 - http://www.youtube.com/watch?v=wiuUuBzL1mE

B. Squat snatch clusters 1.1.1x3; rest 20 seconds/rest 2 min
75x3, 125x3, 150x2
180x(1.f.1) - http://www.youtube.com/watch?v=yu94v8BOKJM
185x3 - http://www.youtube.com/watch?v=h6naNO90-cs
190x(f.1.f) - http://www.youtube.com/watch?v=ezxoMr8FrTk

+
10 min amrap:
12 hang power clean 135#
12 hpc 175#
12 hpc 205#
12 hpc 225#
42reps - http://www.youtube.com/watch?v=UmX02PdIyvM