WALL CLIMBS
Oly lifting
Hang Power Snatch
3-3-3-3-3
Met con
Amrap 20′
200 mt Run
10 Dead Lift Body Weight
5 Wall Climbs
Endurance:
3+ Hours Before or After CFE Strength & Conditioning WODor Strength & Conditioning Recovery
Choose ONE of the following sports:
Swim (SS Tue, 3S Mon): 3-5 x 400m on 7:00 or less, hold within 3-5 seconds
Bike (SS Tue, 3S Wed): 2-5 x 5k TT, spin/rest 5:00
Run (SS Tue, 3S Tue): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets
C2 Row (SS Tue): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets