Monday- Clean & Jerk Int + Clean Density + FSQ Low Vol + Aerobic/Core
A. Hang Clean from blocks at knee cap + Jerk Cluster, 1.1.1, build to tough set **try to be more patient on letting the bar get higher up your thighs into your hips.  On your dip for your jerk, stay a little more upright.
B. Clean, 2 TnG w/ 190 x 10 sets for time:
C. Front Squat @ 20X1, 3 x 4 @ 80%, rest 2 min
D. BSQ @ 20X1, 3 x 4 @ 80%, rest 2 min
+
20 min @ easy pace
Run 200m
20 sec Chin over Bar Hold in L-sit Position
10 Burpees no jump
15’ Lateral HS Walk Wall Facing against a wall both directions

A. 135,155,175,196,215 worked on patience, blocks were a little lower than I wanted, but adding one more would have set me above the knee. Darn being so short....

http://youtu.be/nhqjB7Xp5fA

B. 7:56. 

C. 245x3x4

D. 275 x3x4

EMOM 

4 rounds total, hardest part was the chin over bar holds. And last set of HS walks, low back was arching too much.