27-Jul
AM
A. Build to a max clean and jerk
45x3, 95x3, 135x3, 185x2, 215x1
235x1 - http://www.youtube.com/watch?v=9xr3hv4xQsE
245x1 - http://www.youtube.com/watch?v=FzWOm14G834
255x1 - http://www.youtube.com/watch?v=Jwwgh23-IF8

260xf - http://www.youtube.com/watch?v=KP7prxc31Lo
B. Front squat; build to a 2rm
275x2
295x2 - http://www.youtube.com/watch?v=fKKWm4AFjiE
315x2 - http://www.youtube.com/watch?v=uDh-jite35w

+
10 min amrap:
10 thrusters 135#
10 ghd sit ups
10 strict chin ups
5rounds+7 - http://www.youtube.com/watch?v=YhewgxbM74M

PM
For time:
Row 2k (7:43)
Run 1 mile
Row 2k (7:51)
23:23 - http://www.youtube.com/watch?v=Pa7k-DU8JCQ