18th 
AM 
A. muscle snatch build to a tough double
45x5, 75x4, 95x3, 115x2
125x2 - https://www.youtube.com/watch?v=9d6VgKgeIaw
135x2 - https://www.youtube.com/watch?v=13wIB0MKFOQ
145x(f+1) - https://www.youtube.com/watch?v=x31G97NWuD4
150x2 - https://www.youtube.com/watch?v=WH1rVm1zEu0

B. snatch balance 3x3 light fast rest as needed 
95x3, 125x3, 125x3, 125x3 - https://www.youtube.com/watch?v=1-5DFPrMGGo

C. snatch from high blocks build to a tough double not a 2rm 
75x3, 125x2
145x2 - https://www.youtube.com/watch?v=wsbbMsp4IKc
165x2 - https://www.youtube.com/watch?v=KfgqMpNgQXw
175x2 - https://www.youtube.com/watch?v=Tb7mcAaH3hw
185x2 - https://www.youtube.com/watch?v=mFJ4igs2U7U

+
12mins 80-90% effort
5 push press 115#
7 DL 115#
9 box jump on and over 24"
12 cal row 
https://www.youtube.com/watch?v=9G6FWr0gYjE

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:53.0
2 - 1:54.1
3 - 1:53.1
4 - 1:53.0
5 - 1:53.5
6 - 1:53.4
7 - 1:53.1
8 - 1:52.2
*legs are fucked… hard to push...