20th
AM
A. 3 pos squat snatch high/mid/knee; build to a max
45x3, 85x3, 135x3
155x3 - http://www.youtube.com/watch?v=Jwzpq93sO7A
175x(1+f) - http://www.youtube.com/watch?v=9BitwNX8yeQ
185xf - http://www.youtube.com/watch?v=my7mpLLfaAc
185x(1+f) - http://www.youtube.com/watch?v=IIc3Vm37msI
185x(2+f) - http://www.youtube.com/watch?v=OlcceuDvxRQ
185x3pr - http://www.youtube.com/watch?v=31Gpzu6-Ji4

B. push press @12x1; 3, 2, 1, 1; rest 3mins
45x4, 135x3, 165x3
185x3 - http://www.youtube.com/watch?v=WZQkx53gxnA
215x2 - http://www.youtube.com/watch?v=2rUvcMyzd_A
235x1 - http://www.youtube.com/watch?v=LPFtMe77ERg

240xf - http://www.youtube.com/watch?v=65KAqtN8FQU
C. DB bench press @30X1; 5-6; rest 3mins x 3
60x6, 65x6, 70x6 - http://www.youtube.com/watch?v=fUA2hoPohFQ

+
3 sets 80-90%
12 HSPU
12 T2B
3 rope climbs 15'
3 TGU tough/arm
rest walk 3mins
1 - 5:40 - http://www.youtube.com/watch?v=_AStETHLioo
2 - 4:47 - http://www.youtube.com/watch?v=mhH4sjmLsf0
3 - 4:07 - http://www.youtube.com/watch?v=4AQJpt3rLSM

PM
Row 40sec 95% effort
rest 3mins x 6
1 - 210m
2 - 213m
3 - 215m
4 - 215m
5 - 215m
6 - 217m