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Strength – Power Clean (rest no more than 2 sec between each rep, rest 2 min between each set)
1×10 @ 60% of one rep max
1×8 @ 65%
1×8 @ 70%
1×8 @ 75%
Rest 3 min
Stamina – Each FF complete 5 sets as fast as possible:
6 Barbell Thruster 95#(guys)/45# (girls)
6 Burpee over the bar (perform a burpee and jump over bar to complete 1 rep)
rest 4 min
Core – Each FF complete 4 sets
25 buttefly sit ups
10 windmills on each side