16th
AM
A. segmented snatch pause 2sec above knee then snatch pull 3x3; rest 2-3mins
185x3 - https://www.youtube.com/watch?v=SV-dU1_tGvQ
195x3 - https://www.youtube.com/watch?v=0zf_A_Rczqs
205x3 - https://www.youtube.com/watch?v=9m76BXlMzkQ
B. snatch balance light weight 4-6reps quick; rest 90sec x 3
135x6x3 - https://www.youtube.com/watch?v=bOxi71SqGbk
C. hang snatch emom 155# 1 rep - 6mins
no failed reps - https://www.youtube.com/watch?v=fiQUaIORiSM

+
for time all out
2, 4, 6, 8, 10
88# kb
burpees
rest 10mins x 2
1 - 2:40 - https://www.youtube.com/watch?v=9VsLpcN3LjI
2 - 2:19 - https://www.youtube.com/watch?v=iWg_SEXPGKE

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:51.8
2 - 1:51.5
3 - 1:51.1
4 - 1:51.1
5 - 1:51.3
6 - 1:51.4
7 - 1:51.0
8 - 1:51.1
- https://www.youtube.com/watch?v=XGQa2EVbx0E