28th
AM (Did this part of training in PM. felt energy levels were optimal for the PM cession in the AM)
45mins AD Z1 every 5mins get off 2 strict MU
8603m - no aidyne so subbed for row

PM
A. heaving snatch balance build to a tough double in 10mins
45x8, 95x4, 135x3
165x2 - https://www.youtube.com/watch?v=UKMiksZUWLk
185x2 - https://www.youtube.com/watch?v=cjCES0tq5Tw
205x(1+f) - https://www.youtube.com/watch?v=zb423nYPiJg
215xf - https://www.youtube.com/watch?v=Y-Dije2983E
215x2 - https://www.youtube.com/watch?v=-XgKcsiyK4Q

B. FS @30X1; build to a tough single in 10mins
225x3, 275x1 - https://www.youtube.com/watch?v=SnQzkfllgAM
295x1 - https://www.youtube.com/watch?v=zoDDOoIpeLM
305x1 - https://www.youtube.com/watch?v=DVRgM2WjLTw
315xf - https://www.youtube.com/watch?v=F4OQyPM1r-o
315xf - https://www.youtube.com/watch?v=BWyweGuXSvY

C. EMOM - PC + Jerk x 1-2 77-83% of 1rm - 8-10mins
45x4, 135x3, 185x3, 215x2
230x2.2.2.1.1.(f+1), 1.1.1.1 - https://www.youtube.com/watch?v=46fiqIb51rI

+
for time
3 rounds for time
Row 500m
15 man makers 45#
21:24 - https://www.youtube.com/watch?v=j55aTsvIJRk
having a better control of the man makers. need more of these!