13-Jul
AM
A. Build to a max clean and jerk
45x5, 95x4, 155x3, 195x2
215x1 - http://www.youtube.com/watch?v=RkfYG7W_CXw
235x1 - http://www.youtube.com/watch?v=dAEBj2Y5jQQ
245xf - http://www.youtube.com/watch?v=pzmXAKqwInI
245xf - http://www.youtube.com/watch?v=IPwgk8b-BWY
B. Front squat; build to a 6rm
225x2
255x6 - http://www.youtube.com/watch?v=eLWu_ANPUy4
275x6 - http://www.youtube.com/watch?v=vRwbahNJZDg

+
30 power clean and jerk for time 225#
24:58 - http://www.youtube.com/watch?v=9pSwmhmlvcc
not power cleans. by the end of the training more like squat cleans.

PM
For time:
Run 400m
Row 400m
Run 400m
4:49 - http://www.youtube.com/watch?v=XM8zqM4esRo