18-Jul
A. Squat snatch; build to a tough 2 tng
45x5, 75x5, 125x4, 150x3
170x2 - http://www.youtube.com/watch?v=KoBK31z05Nk
185x2 - http://www.youtube.com/watch?v=6qwVUWBfCNw
195x2f - http://www.youtube.com/watch?v=4AD0xJhz7ao
195x2f - http://www.youtube.com/watch?v=bkSz5wZrEA0
B. 1 1/4 front squat; 4, 2, 4, 2, 4, 2; rest 3 min
225x2
245x4 - http://www.youtube.com/watch?v=pXvzdvbBfDM
275x2 - http://www.youtube.com/watch?v=VA2nR5CNe0g
245x4 - http://www.youtube.com/watch?v=Hy1_Iwh5kSc
275x2 - http://www.youtube.com/watch?v=_E_WV0cBKgo
245x4 - http://www.youtube.com/watch?v=mqnF16Byd5U
275x2 - http://www.youtube.com/watch?v=g7q99382RtE

C. Jerk balance; 4-6x3; rest 2 min
45x6
95x6 - http://www.youtube.com/watch?v=jsuHwtDpN2M
135x6 - http://www.youtube.com/watch?v=FF_rxUSvovg
165x6 - http://www.youtube.com/watch?v=xVz47lhB6PY

D. 50 muscle ups for time (each time you break perform 10 pistols)
9:42 - http://www.youtube.com/watch?v=a7KmOgXB7iU