| Endurance | Strength | Power & Speed |
| Run 2.5 km | Deadlift | Muscle-snatch |
| Spin 30 mins | 5 reps @ 40% | 5 reps @ 40% |
| Run 1 km | 5 reps @ 50% | 5 reps @ 50% |
| 5 reps @ 60% | 5 reps @ 60% |
| Isabel |
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| 30 reps for time of: | ||
| Level 3 | Level 2 | Level 1 |
| Snatch 60/45kg | Snatch 45/30kg | Snatch 30/20kg |
| Finisher max in 60 sec Kettlebell swing Burpees |
| Best times: Jas A 3:01 | Deb H 4:00 |
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| Compare 02 Dec 11 |
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