21:51, Max = 155 (83%), Avg = 140 (75%), 8 min in zone 3, 165 kcal
:30/:30 16 kg KB combo "4-play", AR = stepups
Swing, Clean, Highpull, Snatch 12 x 12 = 144 in 12 min
To improve:
Increase volume (800), intensity (16 rpm) and weight (24 kg) in waves to get target heart rate zone of 155 to 160, e.g. faster pace or heavier weight intervals.
Don't forget to rest
Don't forget strength maintenance.
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