29th
AM
Row 500m rest 30sec x 8
all rows must be same pace
1 - 1:54.8
2 - 1:54.1
3 - 1:54.7
4 - 1:54.8
5 - 1:54.4
6 - 1:54.4
7 - 1:53.7
8 - 1:54.2
https://www.youtube.com/watch?v=FqJI1rl5A-8

PM
A1. snatch pull 1. 1; rest 10sec/rest 30sec
195x1.1, 200x1.1, 210x1.1, 220x1.1, 230x1.1
A2. hang snatch 1; rest 10sec/rest 3mins x 4-5sets from blocks
145x1.1 - https://www.youtube.com/watch?v=-7xYCgiO7jI
150x1.1 - https://www.youtube.com/watch?v=BW3icPvxEdA
160x1.1 - https://www.youtube.com/watch?v=cJDW83mDOa8
170x1.1 - https://www.youtube.com/watch?v=sMh8T8sBsdU

180xf.f - https://www.youtube.com/watch?v=h9aEDB0Eql8
B. GHR @40X1; 6-8; rest 2mins x 3
8x3
OUCH. LEGS are even more fucked!
https://www.youtube.com/watch?v=lDVI67PpPHo
+
for time
Run 400m
10 PS 175#
100 DU
15 PS 155#
125 DU
10 PS 135#
12:50
one missed rep in the set of 175#PS
https://www.youtube.com/watch?v=gzVSD5j6Nz4