14th
AM
A. Build to a max clean and jerk in 10mins
45x5, 95x4, 145x3, 185x2, 215x2
235x1 - http://www.youtube.com/watch?v=1saZI9X48Gg
250x1 - http://www.youtube.com/watch?v=eqY-Cjekn7I
265x1pr - http://www.youtube.com/watch?v=_qo_suIGY0A

275xf* - http://www.youtube.com/watch?v=RF9t0H0H4tA
*full commitment. go beyond the point of no return…

+
10min amrap
40 T2B buy in - ub
then amrap
7 PC 185#
7 burpee over the bar
7rounds +3
http://www.youtube.com/watch?v=_LNWpxvA7Eo

PM
Track
Run 2min 90% of 3k aero pace
rest walk 2mins x 8

rest 3mins

Run 30sec 90% effort
rest walk 30sec x 8
… on the breathing. on the natural rhythm…