[1.] Warm Up
[2.] Strength [Olympic]
Perform 4 reps every 30 seconds for 5 minutes of:
Double Dead Snatches [2x20kg/2x12kg] or 1 Arm Dead Snatches [24kg/16kg, 4 per arm]
*With a running clock perform 4 reps at the start of the first minute, 4 reps at 30 seconds, 4 reps at 1 minute and so on for 5 minutes.
-Scale loads and modify movements if required. Record load.
[3.] Work Capacity [time]
Perform 4 rounds for time of:
 Box Jumps [24"/18"]
 Double Front Squats [2x24kg/2x16kg]
-Scale loads and modify movements if required. Record time.
*See previous scores here: 3/14
[4.] Finisher [triplet]
Perform 20, 16 & 12 reps of:
Crossover Windmills [20kg/12kg]
Seated Rainbows [12kg/8kg]
[60 sec] KB Side Plank [30 sec per side]
-Scale loads and modify movements if required.
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