A1. Squat Clean; 5 for time @ 175# x 4 sets; rest 30 seconds
A2. Thrusters; 15 UB @ 100# x 4 sets; rest 30 seconds
A3. Assault Bike 2min @ 225 watts x 4 sets; rest 0 sec (go directly back into A1)
A2. Thrusters; 15 UB @ 100# x 4 sets; rest 30 seconds
A3. Assault Bike 2min @ 225 watts x 4 sets; rest 0 sec (go directly back into A1)
'rest' periods were the time it took me to change the plates (about 30 seconds)
I went with singles on the cleans, the first round took about 30 seconds. After that I was in another world and trying not to die, so I have no idea how long they took. But, I tried to be quick about it. Unbroken thrusters, and kept the wattage on the bike as prescribed. This is soul crushing
Assault 15min @ easy pace
Row 15min @ easy pace
Bike: 178 watt average, 52 RPM average, 114 cals, 137 average HR
Row: 3304 total meters, 2:16/500m pace, 135 average HR
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