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Individual
Strength – Work up to a one rep max in power clean
rest 4 min
Stamina – as fast as possible
run 800m
10 burpees
run 400m
20 burpees
run 200m
30 burpees
rest 5 min
Core – 3 sets of 20 – 4 count bicycle crunches
4 Man Crew
Strength – Each FF work to find a one rep max in power clean
rest 4 min
Stamina – Each FF race to complete the following
run 800m
10 burpees
run 400m
20 burpees
run 200m
30 burpees
rest 5 min
Core – Each FF complete 3 sets of 20 – 4 count bicycle crunches
