6th
AM
A. 3 pos squat snatch high/mid/knee; 1. 1; rest 20sec/rest 3mins x 5
45x2, 85x2, 135x2
165x2 - http://www.youtube.com/watch?v=7A2wNlGqt6M
170x2 - http://www.youtube.com/watch?v=qRvtlDGgXXU
175x2 - http://www.youtube.com/watch?v=Czzl-LXC_uM
180x1.(2+f) - http://www.youtube.com/watch?v=v3crJG_Wo10
185x1.(2+f) - http://www.youtube.com/watch?v=5GU4Qxnt4zc

B. push press @12x1; 3, 3, 3; rest 3mins
135x3, 185x3 - http://www.youtube.com/watch?v=1QE5BU7ivgo
200x3 - http://www.youtube.com/watch?v=-HuxAvfdG7o
215x3 - http://www.youtube.com/watch?v=XgrhOfvKphE

C. DB bench press @30X1; 8-10; rest 3mins x 3
35x10, 50x10, 70x8 - http://www.youtube.com/watch?v=N3H73493Zrw


+
3 sets 80-90%
15 HSPU
50m reverse sled drag heavy
15 DL 225#
15 box jumps 30" sd
rest walk 4-5mins
1 - 6:12 - http://www.youtube.com/watch?v=gx1_sblNgd8
2 - 5:53 - http://www.youtube.com/watch?v=TxdEIydbFeQ
3 - 6:00 - http://www.youtube.com/watch?v=YqDLteDBBWc

PM
Run 200m 90% aero
rest walk 60sec x 12
44, 47, 46, 47, 46, 46, 45, 46, 46, 47, 45, 43