Day 3, Week 9 - 12 week Half IM training

Interval Swim

2 x (100m + 200m + 300m) 1:1 work/rest ratio

100s - 1:34, 1:31

200s - 3:12, 3:16

300s - 4:53, 5:05

Total time 45'. Total distance - 1,640 yards (1,500 meters)

CF WOD

5x3 snatch grip DL

15-10-5

95# power snatch

24" box jump

Chest2Bar

Time 6:40 - total time 20'

Menu

green smoothie - (strawberries, blueberries, spinach, kale, vega, spirulina, maca - 241 calories, 18.1g protein)

Dinner - quinoa, cabbage salad, spaghetti squash with cooked mushroom/tomato/onion

Snack - (central market) - dried mangos, carob almonds, trail mix, LARA bar, cashews