22nd
AM
30mins AD Z1
244cal

PM
A. hang squat snatch build to a 1rm in 12mins
45x5, 75x5, 125x3, 145x2
165x2 - http://www.youtube.com/watch?v=3Aw68LyZw6c
185x1 - http://www.youtube.com/watch?v=lndTBdrzXlY
195x1 - http://www.youtube.com/watch?v=VGdvlLrRnK0
205xf - http://www.youtube.com/watch?v=yUzXWEz9Njw
210x1 (pr) - http://www.youtube.com/watch?v=IA43YBIzQRI

215xf - http://www.youtube.com/watch?v=sndMbvO_9jA
215xf - http://www.youtube.com/watch?v=IV-IvW2kQPE

B. FS @30X1; 1-2; rest 4min x 5
225x2, 275x1
285x2 - http://www.youtube.com/watch?v=F1op9uF1W5I
290x2 - http://www.youtube.com/watch?v=46Bvyw4wORs
290x2 - http://www.youtube.com/watch?v=04uZDri8F0w
290x2 - http://www.youtube.com/watch?v=7jS0mCD_dhg
290x2 - http://www.youtube.com/watch?v=vhEGWaObA4g

C. EMOM - PC + Jerk x 2 73-78% of 1rm - 8mins
all sets at 205#
http://www.youtube.com/watch?v=zZfluomoiew

D. EMOM - 5 thruster 105# + 2 burpee MU (both in 1min) - 8-10mins
all sets ub
http://www.youtube.com/watch?v=PsV6VRGYhF4