part 1:
5 sets @ 97%:
5 squat snatch TnG heavy
5 power clean TnG same weight
10 explosive burpee broad jumps
rest walk 6 min b/t sets - record distance per set of BBJ's
part 1 all sets 1:02-1:10 did all burpees TnG pace as well so distance is a bit lower than if burpees were done at slower pace.
115 lbs / 84 ft
125 lbs / 88 ft
135 lbs /82 ft
140lbs / 85 ft
145lbs / 76 ft
rest 6 hours
part 2:
Airdyne
40 sec @ maximal effort
Rest WALK 6:20 x 8
(record cals/set)
part 2
42,39,33,36, 31, 32,32, 31
legs were nearly seizing up after 4th set. walking in between sets was possibly the hardest part.
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