21st 
AM 
A. muscle snatch build to a tough triple
45x4, 75x3
95x3 - https://www.youtube.com/watch?v=Vi49MC4KKBo
125x2f - https://www.youtube.com/watch?v=qkyFQuhks7c
105x3 - https://www.youtube.com/watch?v=awF6PJoI9cE
115x3 - https://www.youtube.com/watch?v=NEZTRD-M5do
125x3 - https://www.youtube.com/watch?v=BWZ49YyWk0o

B. snatch pull x 1 lower bar to ground 4count then TnG PS x 1; rest 90sec x 6 build per set
155x1.1 - https://www.youtube.com/watch?v=RxSdyb4bKZU
165x1.1 - https://www.youtube.com/watch?v=-bA26po6Svw
175x1.1 - https://www.youtube.com/watch?v=eOtIDiHOsno
185x1.1 - https://www.youtube.com/watch?v=vVifR0ueLaQ
190x1.1 - https://www.youtube.com/watch?v=TOvQLnoBDtY
195x1.1 - https://www.youtube.com/watch?v=jPxg_P_KuhU

+
11min cap
Row 1k
10 TGU 2pd
PS 155# amrap remainder of time 
1st attempt; lost focus and did 20 TGU instead of 10 so only manage to do 3 snatch/ row in 3:45 - https://www.youtube.com/watch?v=j1CQhD7h33M

30min rest
2nd attempt; 20 snatch/ row in 3:48 - https://www.youtube.com/watch?v=4eCi3G0263c

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:51.7
3 - 1:49.8
3 - 1:50.4
4 - 1:50.3
5 - 1:49.8
6 - 1:49.9
7 - 1:50.6*
8 - 1:48.6
*start seing stars...