150307

Saturday
A.M.
Row 30 sec @ 90% effort
rest 30 sec
x 10

151-155m. 1:38.0 avg
+
Row 60 sec @ 90% effort
rest 60 sec 
x 5

308m, 308m, 307m, 308m, 307m.  1:37.5 avg
+
Row 120 sec @ 90% effort
rest 60 sec 
x 2

600m, 597m.  1:40.1 avg

Kept rest intervals the same in transition. 

Mobility. 

P.M.
A. 3 Hang Power Snatch @ 155/min for 10 min

Done

B. Dead Lift, 1/min @ 75% for 10 min, pull fast and drop from the top)

375. Quick and light 
+
5 sets @ high effort
60 sec (30 sec KB Swings, 70#, 30 sec Box Jumps, 30”)
60 sec rest
60 sec Air Bike
60 sec rest 

1: 16, 13, 23

2: 16, 14, 19

3: 16, 16, 19

4: 16, 16, 19

5: 16, 14, 19