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Swim:

200m warm up

25m x 6 changing strokes

100m x 4

25m x 6 w/kickboard

200m cool down

3x5 back squat @ 65/75/85%

30 GHD sit ups

15 155lb cleans

24 GHD sit ups

12 cleans 155lb

18 GHD sit ups

9 155lb cleans

12 GHD sit ups

6 155lb cleans

6 GHD sit ups

3 155lb cleans