WOD
5 x 8, straight leg dead lift @ 75% body weight.
100m sprint between each set, walking recovery. OR 8 box jumps between each set.
3,2,1 HEAVY clean & split jerk
CFE-Swim
warm up-
300m easy
100m of 1 arm drill.
Main set-
10-100's
each 100 should be 10 seconds slower than your max effort 100. Recovery is no more than 30 seconds.
10-50's
Send off on the minute.
4-50's kick
Cool down
200 easy
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