17th
AM
A. Squat snatch build to 90% of 1rm if feeling it continue
45x5, 95x4, 135x3
165x(1+f) - http://www.youtube.com/watch?v=rtW3KO9L88g
175x1 - http://www.youtube.com/watch?v=0hnsfDrfSY0
185x1 - http://www.youtube.com/watch?v=WGnOVFjFk6Y
195xf - http://www.youtube.com/watch?v=ewTw-wPHHvA
195x1 - http://www.youtube.com/watch?v=Y5BsOC-9C_I

205xf - http://www.youtube.com/watch?v=bSAXPb4rRFs
205xf - http://www.youtube.com/watch?v=JBcof4h_gTs

B. build to a tough single SJ from blocks
45x5, 135x4, 185x3, 225x2
245x1 - http://www.youtube.com/watch?v=vRmeQ4GY7UI
265x1 - http://www.youtube.com/watch?v=rFNkoDR71pI

285xf - http://www.youtube.com/watch?v=vQDEI9GAvEg
285xf - http://www.youtube.com/watch?v=pzNmypFqtnk
285xf - http://www.youtube.com/watch?v=pEc1bCppGi8

+
10mins increase pace every 2mins
5 DL 155#
5 HSPU
8 pistols
****Pistols are hard.
MORE. Legs are swore.
need to work on ROM/Balance.
17R+1 - http://www.youtube.com/watch?v=mIEiIHXZzzI

PM
Row 30sec 90% aero
rest walk 30sec x 5
+
Row 60sec 95% effort
rest 5mins x 5
1 - 299m - http://www.youtube.com/watch?v=AfzsAvheQqs
2 - 308m - http://www.youtube.com/watch?v=K8gq5Em88Q8
3 - 313m - http://www.youtube.com/watch?v=iMZ1mh5AdyM
4 - 315m - http://www.youtube.com/watch?v=OFD72PYpb6k
5 - 313m - http://www.youtube.com/watch?v=jYUTXS05XYY