29th
AM
30mins AD Z1
214cal

PM
A. 3 pos squat snatch high, mid, below knee; build complex to max in 12mins
45x3, 75x3, 125x3
155x3 - http://www.youtube.com/watch?v=uuAhennkHH4
165x3 - http://www.youtube.com/watch?v=NmWlFATJYgM
175x(1+2f) - http://www.youtube.com/watch?v=uXbyfdTbXBU
175x3 - http://www.youtube.com/watch?v=ad6IXqE8zAc
185x3* - http://www.youtube.com/watch?v=ItMZPtBWEGU
*good tech work. learning how to find point of contact and use the ground.
full comitment.

B. FS @30X1; build to a tough triple in 10mins
225x3
275x3 - http://www.youtube.com/watch?v=y1zEAihs124
285x3 - http://www.youtube.com/watch?v=f1TUQ5as6FA
290x3* - http://www.youtube.com/watch?v=2j1oh3l8zLQ
*on encourangment.

C. EMOM - PC + Jerk x 2 75-80% of 1rm - 8mins
all sets ub @ 210 - http://www.youtube.com/watch?v=lrtPyNW-Q_I

D. EMOM - 10mins
odd - 3 squat clean 225#
even - 2 rope climbs
3nd minute failed 2nd clean
all other sets ub - http://www.youtube.com/watch?v=l4O-2kXJuf0