12th
AM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:53.5
2 - 1:53.1
3 - 1:53.3
4 - 1:53.5
5 - 1:52.8
6 - 1:53.0
7 - 1:53.3
8 - 1:52.3
legs are SAF from yesterday.
note that the front rack walking lunges have a bigger impact.
maybe because i was not able to have a full extension while stepping up.
https://www.youtube.com/watch?v=tLQ_z5z-Mjs

PM
A. Snatch pull x 1. snatch high pull x 1. power snatch x 1; rest 10sec/rest 3mins x 4
45x5, 95x3, 135x3
165x1.1.1 - https://www.youtube.com/watch?v=lGq1LnoEnpo
175x1.1.1 - https://www.youtube.com/watch?v=GciP_lnww1o
185x1.1.1 - https://www.youtube.com/watch?v=A2IEYfUVb80

195x1.1.f - https://www.youtube.com/watch?v=19uVdVjj1aM

B. snatch balance 3x3; rest as needed
165x3 - https://www.youtube.com/watch?v=gff7QA43jmA
175x3 - https://www.youtube.com/watch?v=jeawnzmz8xU
185x3 - https://www.youtube.com/watch?v=2S66wNF22sg

C. hang snatch start at 95# add 10# every min until max
95 - 195x (f+1), 205xf
https://www.youtube.com/watch?v=h7Sep2qMTm0
+
3min max
8 PS 75#
30 DU
3r +10 - https://www.youtube.com/watch?v=KdSQj-fblNs

rest 10mins

3mins max
5 burpees
15 DU
7r+6 - https://www.youtube.com/watch?v=RxObzbE-Oj0