In 15 minutes:
- 10 thrusters, 115 lbs
- 30 KB snatch, 55 lbs
- row 1000m
- 30 KB swings, 55 lbs
- 10 snatch, 115 lbs
My row has improved a lot. Instead of rowing at a 500m/2:20 pace, I was able to keep my pace under 1:45 until the very end. This is really a strength endurance movement. Pull hard.
The thrusters and swings were easy. The KB snatch was easy too now that I know to bend my arm and punch through the bell at the top. The snatches -- which i did last -- were hard. I power snatched the last 9 reps.
Anyway, I finished in 13:59 rxd, second in my class.
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