OLY LIFT FOCUS:
3 Position Clean (5 sets)
Split Jerk Practise
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): 8 x :20s on :10s off, use pool or open water
Bike (THU): 8 x :20s on :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (THU): 8 x :20s on :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row (THU):8 x :20s on :10s off, if on C2 use meters or watts
Ruck (THU): 8 x :20s on :10s off, if you have a good hill use it, full kit plus 65-95# Ruck/Boots/Utes
Post sport, times, and total number of intervals to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (THU): 8 x :20s on :10s off, use pool or open water
Bike (FRI): 8 x :20s on :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (SAT or TT): 8 x :20s on :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Post sport, times, and total number of intervals to comments.
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