Endurance	Strength	Power & Speed
6 Rounds of:	Bench press	Muscle-snatch
Run 400m	5 reps @ 65%	7 reps @ 65%
10 Dumbell press	5 reps @ 75%	5 reps @ 75%
10 Front raise	5 reps @ 85%	3 reps @ 85%

Three rounds for time of:
	Level 3	Level 2	Level 1
Hang power clean, 15 reps	60/45kg	45/30kg	30/20kg
Burpees	15 reps	11 reps	8 reps
Active recovery: Jog 20 minutes work in high heels, high knees and side stepping left & right