9th 
AM 
A. hang muscle snatch build to a tough triple quickly
45x5, 75x3, 95x3, 125x3
135x3 - https://www.youtube.com/watch?v=pSI37UexK7w
145x3 - https://www.youtube.com/watch?v=IQ0QKvcBZ0g
155x(2+f) - https://www.youtube.com/watch?v=_n0ildrvY08

B. snatch balance 3x3 light fast rest as needed 
135x3, 135x3, 135x3 - https://www.youtube.com/watch?v=L37YzAJs53Q

C. hang snatch build to a max 
95x2, 125x1, 145x1, 165x1
175x1 - https://www.youtube.com/watch?v=6kvuS3tGU-I
185x1 - https://www.youtube.com/watch?v=yfv4CJ2otG4
195x1 - https://www.youtube.com/watch?v=j2vrzT6Ev38
205x1* - https://www.youtube.com/watch?v=ShL48Li3zSg

205xf - https://www.youtube.com/watch?v=D1iCWpu6hgc
205xf - https://www.youtube.com/watch?v=9pwDe8N2vY0
*solid snatch
+
12mins 80-90% effort
Row 250m
10 wall balls 20# 10' target
4 MU unbroken 
5r + 250m+4WB
https://www.youtube.com/watch?v=UfTy94V3Uys

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:52.1
2 - 1:52.1
3 - 1:52.0
4 - 1:51.5
5 - 1:51.9
6 - 1:51.5
7 - 1:51.7
8 - 1:50.6

8th
AM
A. FS cluster @30X0; 1. 1; rest 20sec/rest 3mins x 6
45x6, 135x3, 225x3, 275x2
285x1.1 - https://www.youtube.com/watch?v=hT2EYKvpZAc
290x1.1 - https://www.youtube.com/watch?v=QJx7_z1Hdmc
295x1.1 - https://www.youtube.com/watch?v=xCURTHq6gHE
295x1.1 - https://www.youtube.com/watch?v=zf2ZW6Ad1t8
295x1.1 - https://www.youtube.com/watch?v=Yy0Krgtimn4
300x1.1 - https://www.youtube.com/watch?v=b6ETj3-kaQ8

B. emom - 18mins
odd - SC thruster 135# x 5
even - 40 DU
all sets ub
https://www.youtube.com/watch?v=P8pnQQnbpWE

C. 50 strict hspu for time
3:56 - 21 ub
https://www.youtube.com/watch?v=4h5SVTM4umU

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
40mins

6th 
A. snatch pull 1; rest 15sec + hang snatch 1; rest 15sec/rest 3mins x 6 start moderat and build per set 
45x3, 95x2, 125x1
165x1.1 - https://www.youtube.com/watch?v=GaNKEvmtHEg
175x1.1 - https://www.youtube.com/watch?v=ovjYzYYt9-s
185x1.f - https://www.youtube.com/watch?v=GdhvFqz2NVE
195x1.1 - https://www.youtube.com/watch?v=VSymjcXdF8s

205x1.f - https://www.youtube.com/watch?v=5QRTy-xIaoo
205x1.f - https://www.youtube.com/watch?v=V5FYvDDwV8E

+
12mins grinder pace
AD 20cals
2 stone to shoulder moderate
5 unbroken MU
3r + 21 - https://www.youtube.com/watch?v=GXqJ5mMqmfo

rest 8mins

12mins grinder pace
5 PC and jerk 135#
10 walk lunges
10 situps
8r + 15 - https://www.youtube.com/watch?v=B8mM7g3EgxE

5th 
Off
Walk briskly
Breathe lots
went for about 1hr walk… unplugged.

4th 
Off
Walk with ur doggie
Meditate

... what do i want?...

... what do i need?...

2nd 
AM 
A. muscle snatch build to a tough double quickly
45x5, 75x4, 100x2, 130x2, 145x2, 150x2 - https://www.youtube.com/watch?v=V3SJWrE9eK8

B. snatch balance 3x3 light fast rest as needed 
95x3, 145x3, 145x3, 145x3 - https://www.youtube.com/watch?v=I03DNQCxaYY

C. power snatch start at 95# add 10# every 60-90sec until max 
95 - 205x1 :)
https://www.youtube.com/watch?v=VgdDZecDtVI

+
12mins 80-90% effort
Row 300m
5 Ps 135# add 10# every round 
135x5 ub
145x5 ub
155x5 ub
165x(4+f+1)
175x1
https://www.youtube.com/watch?v=ZffevU-z0xI

PM
Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week
1 - 1:52.4
2 - 1:52.6
3 - 1:52.3
4 - 1:52.5
5 - 1:52.4
6 - 1:52.1
7 - 1:52.2
8 - 1:49.2

Dec 1st 
AM
A. FS cluster @30X0; 1. 1. 1; rest 20sec/rest 3mins x 5 
295x1.1.1, 295x1.1.1, 295x1.1.1, 295x1.1.1, 295x1.1.1 - https://www.youtube.com/watch?v=5qlVsf_Nq-E

The bar felt heavy today!

B. emom - 16mins
odd - SC thruster 135# x 5
even - 40 DU
all sets ub
https://www.youtube.com/watch?v=S6EzBkFq7RI

+
for time
30, 20, 10 HSPU
10, 20, 30 chin ups *mistakenly did c2b pull-up
6:45 - ub
https://www.youtube.com/watch?v=KhyTEPFTq9A

PM
AD 1min easy pace
Row 1min easy pace
Jump rope singles 1min easy
Side plank right and left 30/30
40mins
cool