1) Every minute on the minute for 10 rounds, complete 5 front squats at 45% 1RM.

2) 3 – 6 – 9 – 6 – 3
power snatch (95/65lb)
bar facing burpees (hand release)

Endurance WOD:
(Complete 3 hours before or after Performance WOD)
Run – off
Tri – swim – 10 x 50m with 20 sec rest