10th
AM
A. Build to a max clean and jerk in 10mins
45x5, 95x5, 145x4, 185x2, 215x2
225x1 - http://www.youtube.com/watch?v=aBWCmTF0D0w
240xf - http://www.youtube.com/watch?v=0AueBAbmpFQ
240x1 - http://www.youtube.com/watch?v=SJSvf1MS4ZM
250x1 - http://www.youtube.com/watch?v=ICwMElOSPZQ

260xf - http://www.youtube.com/watch?v=w94x6p9YxvE

B. Front squat; build to a tough triple
275x3 - http://www.youtube.com/watch?v=qOshwN1Lj6U
295x3 - http://www.youtube.com/watch?v=V4pbt234q5A
300x(1+2f) - http://www.youtube.com/watch?v=n8-NOnUKuWU
+
For time:
30 Front squat 225# from the gound for time
every time you break complete 3 unbroken MU
4:40
16+9+5
http://www.youtube.com/watch?v=CJulP00xlA0

PM
Track
Run 2min 90% of 3k aero pace
rest walk 2mins x 10
400m were constant in 1:30