strength

I'm trying this post from my phone so I apologize for grammatical errors and what not.

Today was a strength day.
3x3 clean at 179
3x3 front squat at 202

5' row at 2:05 split 5' rest 3 rounds.

According to NSCA 1:1 work:rest ratio at 20% max power for >3' for sets of 3-5 will work the aerobic capacity.

I have my doubts that it works as well for my goals as steady state. I find that I can argue both sides pretty well.