1) Every minute on the minute for 8 rounds complete:

2 x power clean & push jerks (weight should be 70 – 75% of clean and jerk weight from Friday)

2) 20 min AMRAP
10 burpee box jump overs
10 toes to bar
Run 400m

Endurance WOD
(Complete 3 hours before or after Performance WOD)

Run- off
Tri- swim – 20 x 25m with 45 sec rest