Run 100m
Row 150m
Swim 25m
Bike 500m
Repeat until pace/form deteriorates
Rest 6 to 8 hours
3-Position Clean (floor, knee, mid-thigh) - 70%/2, 75%/3
Snatch Deadlift - 100%/7x2, 100%/5x3
Front Squat - 65%/6, 70%/5, 75%/5, 80%/3x2
Bench - 80%/3, 85%/3, 90%/3
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