M1 – REGIONAL-SEASON – 3 of 4

9am
ROW 2min
Find & Set Drag Factor to 122

5x250m@1:30/500m + 3min Rest
Record S/M average

1pm
For time:
1 mile Run
50 One-legged squats, alternating
30 Deadlifts (345 / 225lbs)

6pm
Hang Power Snatch + Drop Snatch + OHS 7×1+1+1/35-75%

Eight rounds for time of:
10 Alternating One-arm dumbbell snatches (100 / 70 lbs)
25 Calorie Sprint on Bike

5 Rounds
1 Legless rope climb + 21 Unbroken KB Swings 32/24kg