16th 
AM 
A. muscle snatch build to a tough double quickly
45x5, 75x2, 95x2, 125x2
135x2 - https://www.youtube.com/watch?v=xidhL1in1-s
145x2 - https://www.youtube.com/watch?v=NJS9Q-RGpL8
155x2 - https://www.youtube.com/watch?v=DVGTeAq-Yp0

B. snatch balance 3x3 light fast rest as needed 
135x3, 145x3, 145x3 - https://www.youtube.com/watch?v=B_cwRhmzwsg

C. hang power snatch Tng build to a tough double 
95x4 - https://www.youtube.com/watch?v=kTF7J3NAKFY
135x2 - https://www.youtube.com/watch?v=Y61URRL-ids
165x2 - https://www.youtube.com/watch?v=oR3fKXfBG2I
175x2 - https://www.youtube.com/watch?v=rymL7odRozM
185x2 - https://www.youtube.com/watch?v=eVhUQGVUFYw
195x2 - https://www.youtube.com/watch?v=yWEWB1_jb4s

205xf - https://www.youtube.com/watch?v=RkuTHu7ZvYo
205x1* - https://www.youtube.com/watch?v=71cUxi38yTY
*got scared to lower the bar and immediately explode up.

+
12mins 80-90% effort
Row 150m
4 burpee box jumps 24"
10 KBS 1.5pd 
7r + 5Kbs
https://www.youtube.com/watch?v=8zuw5yceUK4

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:51.4
2 - 1:50.8
3 - 1:50.7
4 - 1:51.7
5 - 1:50.4
6 - 1:51.3
7 - 1:50.5
8 - 1:49.3