6x50s
4x
50 free
75 IM (drop one stroke)
125 free
Interval: 1:00,2:00,3:00
2x25s sprint
A. Split Jerk:
3, 3, 2, 2, 1, 1; rest 3 min
B. 30 S2O for time: #115 (can go from rack)
+
5 Rounds:
300m Row
15 Toes to Bar
3, 3, 2, 2, 1, 1; rest 3 min
B. 30 S2O for time: #115 (can go from rack)
+
5 Rounds:
300m Row
15 Toes to Bar
A. 125,130,135,140,145,155
B. 3:06
C. 10:57
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