Squat snatch, 1 rep @80kg per minute for 10 minutes
+
30 squat clean @102kg (10:33 last time)
- 9:16 PB
+
20 x 40 sec AD @75%/20 sec AD @50%
- Wow this was tough on the quads after the squat cleans. Wasn't sure on my percentages, think i set off way too fast, was around 450-475 watts for the first 2-3 efforts. This quickly dropped to sitting at around 350 watts for the 75%. 7.5 total miles, 414 calories and 288 average watts
Tuesday 17.09.13
10RFT:
500m row
15 burpees
- 30:03. Quicker transitions to achive the goal of sub 30. Average split was 1:55/500m.
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