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Strength – Power Clean (rest 2 min between each set)
Maintain Proper Form For All Sets
1×10 @ 60% of one rep max
1×10 @ 65%
1×8 @ 70%
1×8 @ 75%
rest 3 min
Stamina – As many sets as possible in 10 min (should be a sprint)
5 pull ups
10 push ups
5 toes to bar or hanging knee raises
rest 4 min
Core – 3 sets
25 butterfly situps
25 supermans
10 oblique V- ups each side