Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – 4 sets for time (all the way through the list is one set)(be quick to change the weight)
12 Deadlifts 155#/135# (first number guy, second girl)
9 Hang Cleans 155#/135# Scale weight as needed
4 Push Press 135#/95#
Rest 5 min then
Core – Hold a plank for a total of 3 min. When you rest, the clock stops and starts again when you do.
4 Man Crew
Strength – Each FF complete 4 sets of 12 deadlifts as fast as possible, then complete 4 sets of 9 hang cleans, then 4 sets of 4 push presses. (Assembly line, when one FF finishes, go to back of line and the next steps up)
Deadlift – 185#/135#
Hang Clean – 135#/115#
Push Press – 115#/95#
Rest 5 min then:
Core – Each FF hold a plank for a total time of 3 min – When you rest, the clock stops and starts again when you do.