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Stamina – perform as many sets as possible in 7 min while increasing by 1 every set (each time through the list is one set)
pull up
power clean 135lbs guys/95lbs girls
* complete 1 pull up and 1 power clean, 2 pull ups and 2 power cleans… keep cycle going for 7 min
rest 6 min
complete 3 sets as fast as possible:
20 dumbbell snatches (10 each arm) DEMO 45lb dumbbell guys/25 lb girls
15 dumbbell push press 45lb dumbbells DEMO guys/25 lb girls
10 burpees
400m run (if no treadmill, place a cone @ 50m – 65 walking paces – then run to it and back 4x)