28th
AM
A. hang muscle snatch build to a tough double
45x5, 75x5, 95x3, 105x2, 115x2
125x2 - https://www.youtube.com/watch?v=tfLuSctoc7s
135x2 - https://www.youtube.com/watch?v=iOA4f0npATM
145x2 - https://www.youtube.com/watch?v=AB_TZlKFOzI
155x2* - https://www.youtube.com/watch?v=Ewo2-6j2NwM

*not good extension at the top. right shoulder felt funny after this...
B. snatch grip DL x 1/TnG snatch x 1; build this complex in 12mins
45x2, 95x1, 135x1
155x1 - https://www.youtube.com/watch?v=JeVqXO-GKJs
170x1 - https://www.youtube.com/watch?v=CaNy1ZfxkVI
185x1 - https://www.youtube.com/watch?v=WWkr2H_6u2E
195x1 - https://www.youtube.com/watch?v=PUloi7d3XZg
205xf - https://www.youtube.com/watch?v=aT1Vet_2RnI
205xf - https://www.youtube.com/watch?v=vl64YYKYfLE
205x1 - https://www.youtube.com/watch?v=SFWWSZ9G8sA

C. OHS 75% of 1rm @20X0 2-3 x 4 rest 60sec
215x3 - https://www.youtube.com/watch?v=Ys8DV2uxPJ4
215x3 - https://www.youtube.com/watch?v=tuVFMXPPE5k
215x3 - https://www.youtube.com/watch?v=NZfBHSEFk84
215x3 - https://www.youtube.com/watch?v=N6dAf6O9Wj4

+
10mins
1 MU
2 HSPU unbroken
2 MU unbroken
4 HSPU unbroken
3 MU unbroken
6 HSPU unbroken
back to 1 mu and 2 HSPU unbroken
5r + 1MU
https://www.youtube.com/watch?v=f6imp166VU0

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:50.0
2 - 1:48.7
3 - 1:49.4
4 - 1:49.3
5 - 1:49.6
6 - 1:49.4
7 - 1:49.6
8 - 1:48.3
*legs are still toasted from FS and row work...