Press 5-5-5
Push Press 3-3-3
3 Rft
30 KB Swings 32/24 Kg
30 Burpees
30 Plate sit ups
Endurance:
3+ hours Before or After CFE Strength & Conditioning WOD OR Strength & Conditioning Recovery
Choose ONE of the following sports:
Swim (SS Thurs, 3S Sat or T/TT): 8 – 12 x 100m/y on 2:00
Bike (SS Thurs, 3S Fri): 3 – 6 x 4:00 TT, spin/rest 4:00
Run (SS Thurs, 3S Sun or T/TT): 3 – 6 x 800m, rest 2:30
Maintain splits within 3-5 seconds on Swim/Run