25th 
AM 
A. muscle snatch build to a tough triple
45x5, 75x5, 95x3, 115x3, 135x3, 145x3 - https://www.youtube.com/watch?v=s6Zb55EGhOg&list=UUJUlzMgWIlBEceufyYSuoAQ

*a lot of tension at the shoulder after this. not natural/confortable. 
B. snatch balance 3x3 light fast rest as needed 
45x4, 95x3
145x3, 145x3, 145x3 - https://www.youtube.com/watch?v=L9NRtOahgOI&list=UUJUlzMgWIlBEceufyYSuoAQ
C. power snatch 1 every 30sec 165# 10mins 
no missed reps - https://www.youtube.com/watch?v=P2ih8B4Ez2A&list=UUJUlzMgWIlBEceufyYSuoAQ

+
12mins 80-90% effort
5 HSPU 6" deficit
25 DU unbroken
7 KBS 2pd
2 burpee MU 
6r + 30 - https://www.youtube.com/watch?v=xUxZlPVBpOQ&list=UUJUlzMgWIlBEceufyYSuoAQ

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:52.5
2 - 1:52.8
3 - 1:52.6
4 - 1:52.3
5 - 1:52.2
6 - 1:52.3
7 - 1:52.1
8 - 1:51.0