Clean and Jerk:
185 x 2
225 x 2
245 x 2
255 x 1, didn't feel too great in the shoulders. Didn't go any heavier.

Bench Press:
1X8 @ 80%, 225
1X5 @ 90%, 255
2X3 @ 95%, 275
3X2 @ 100% 285, skipped last set
– based off heaviest set from 121116, rest 60+ seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

4 rounds for total working time of:

90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)

Rest 1:1

Total time - 18:42