23rd
AM
A. three position snatch 1. 1; rest 20sec/rest 2-3mins x 3
45x1.1, 95x1, 135x1
145x1.1 - https://www.youtube.com/watch?v=-iy07M0fOYM
155x1.1 - https://www.youtube.com/watch?v=ieMWDjdJ67E
165x(1+f) - https://www.youtube.com/watch?v=qGL1nK6AFHY
165x1,1.1.f - https://www.youtube.com/watch?v=M81Otpp9KAc

B. snatch balance light weight 4-6reps quick; rest 90sec x 3
135x3, 135x3, 135x3 - https://www.youtube.com/watch?v=ym0mtka7FTk

C. emom - PS TnG x 3 build per set to a tough triple - ….
135x3, 155x3, 165x3, 175x3, 185x(1+2f) - https://www.youtube.com/watch?v=vq-k2zUjumk
+
for time all out x 1
Row 250m
15 T2B
15 burpee box jump overs 24"
15 T2B
Row 250m
3:57 - ub - https://www.youtube.com/watch?v=yL5gQ6WExdA

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:51.0
2 - 1:50.4
2 - 1:50.1
3 - 1:50.3
4 - 1:50.1
6 - 1:50.2
7 - 1:49.9
8 - 1:49.7
https://www.youtube.com/watch?v=ls6IlKRmK-I