2G POWER Run/Row Block 1 160m AO 5 x snatches (each) 100m Row 10 x jumping squats Block 2 240m push 5 x snatches (each) 150m Row 10 x...

3G POWER Tread All Out for 0.1 mile 5 squat/snatch press to shoulder each side Push for 0.15 mile weighted exercise as above Push for 0.2...

3G - 1 round of 2.5 min blocks so that everyone gets the benchmark in. Then 1 round of 9 min blocks. 2.5 min each: Floor 1 - 10 each of...

Row benchmark - 200m Tread 90 second push 90 second base 30 second A0 Row 200m benchmark Plank until time is called Tread 90 second push...