20-Jul
AM
A. Build to a max clean and jerk
45x5, 95x5, 245x3, 185x2
215x1 - http://www.youtube.com/watch?v=ehkqeq3WpCE
235x1 - http://www.youtube.com/watch?v=gFYHeSeTFDM
245x1 - http://www.youtube.com/watch?v=F_G6rlmNBuQ
255x1 - http://www.youtube.com/watch?v=lM2VF6jnjHU
260xf - http://www.youtube.com/watch?v=iTiw_P76Y7Y
affraid to get under the bar... 

B. Front squat; build to a 4rm
275x4 - http://www.youtube.com/watch?v=FJZV5-4Kw4E
290x4 - http://www.youtube.com/watch?v=C3EuVhOdz2A
300x4 - http://www.youtube.com/watch?v=K7U1E32O6V0

+
1-2-3-4-5-4-3-2-1
Squat clean 225#
muscle ups
15:45 - all sets ub
http://www.youtube.com/watch?v=KkWdy46hfWk

PM
run 5k for time on track
23:03