Monday

WOD

Dead lifts

10-10-10 @ 60% of max

Split jerk

5-4-3-2-1

increasing weight with each set

Dead lifts

5-5-5-5-5 @ 85% max

CFE

Swim

warm up-

25m left arm/25m right arm/ 25m free swim X 3

25 kick /50 free X2

Main set

25 hard/25 easy X10 (Recover 15 seconds)

500, 700 OR 1,000m steady race pace effort

25 hard/25 easy X10 (Recover 15 seconds)