15th
AM
30mins AD Z1
246cals


PM
A. snatch off blocks - build to a 1rm
75x5, 125x3
145x3 - http://www.youtube.com/watch?v=hrN3oT-ZwWA
165xf - http://www.youtube.com/watch?v=3LG7oYT6bcQ
165x1 - http://www.youtube.com/watch?v=tb4c-riHgoM
175xf - http://www.youtube.com/watch?v=XLUjT2s_Cd0
175xf - http://www.youtube.com/watch?v=Fc-95DXtsK8
*head not there... scare of going under the bar. not fully commited

 
B. FS @30X1; 3, 3, 2, 2, 2; rest 3min
225x3
255x3 - http://www.youtube.com/watch?v=X__WyNOqpy4
275x3 - http://www.youtube.com/watch?v=bEZoEYlt4_I
285x2 - http://www.youtube.com/watch?v=SJF4SUE2t0g
285x2 - http://www.youtube.com/watch?v=XY5kMqdyVMQ
285x2 - http://www.youtube.com/watch?v=23opXkgNM4w

*working on going deeper in the squat... need to work at lighter loads still too high in squat

C. EMOM - PC + Jerk x 2 70-75% of 1rm - 8mins
all sets @ 200#
http://www.youtube.com/watch?v=5jjMk1aA6sc

D. EMOM - 5 thursters 95# + 1 bar MU (both in 1min) - 10mins
all sets ub
http://www.youtube.com/watch?v=MZsbFVZkr1c