WOD

1 Snatch to 3 O.H.S. X 7

Progress from 65%-85% of your current max Over Head Squat

CFE-Swim

Warm up with one arm drill.

200 easy focus on technique and body position.

3-100's @ max effort. Recover equal to swim time.

Repeat 2, 3 or 4 times depending on race distance and ability.