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Test

CRX 280316

Aerobic -

Swim - 2 x 200m / 4 x 100m / 80 x 50m - rest 1 min between 200s and 100s rest 30 sec between each 50m.

Olympic Lifting -

Hang clean - (2x Hang Squat clean) on every 90 sec - 10 rounds - increase load each set then hold a challenging set - goal is to not fail Quality reps please.
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Split jerk - 3-3-2-2-1-1-1 ^ - from blocks or rack - Build to your 1rm for the day
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Gymnastic Strength -

Hand stand push-up - 5 x 5 - Strict Deficit - Use paralletts or Dumbells

Conditioning -

6 Rounds - For time
Back squat - 6 reps - Load - Make it challenging - 100/70kg as a guide
- Seated Sled pull - 60kg ^- anchor feet, pull sled the length of the gym or 30m - increase load each set by 10kg on the sled - this should be a hard WOD.

Recovery -

Run - 3k steady state