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Individual
Strength – Bench press, set of 10,9,8,7,6,5,4,3,2,1 (rest 90 sec between each set)
Rest 2 min
Stamina – as fast as possible, complete 30 hang clean presses, 95#/45#
Rest 4 min then
complete 50 box steps ups (step up on box or bench – full extension at top and jump down)
4 Man Crew
Strength – assembly line bench press, set of 10,9,8,7,6,5,4,3,2,1 (when one finishes, go to back of line)
rest 2 min
Stamina – as a team, complete 120 hang clean presses 95#/45#
rest 3 min then
each FF complete 50 box steps ups (step up on box or bench – full extension at top and jump down)