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Individual
Strength – Set of 10,9,8,7,6,5,4,3,2,1 (all the way through the list is one set)
Power Clean – 75% of body weight
Bench Press – 100% of body weight
Deadlift – 150% of body weight
Rest 5 min then:
Core – 200 bicycle crunches
4 Man Crew
Strength – assembly line sets of 10,9,8,7,6,5,4,3,2,1 (when one FF finishes power cleans the next FF starts) (all the way through the list is one set)
Power Clean – 75% of body weight
Bench Press – 100% of body weight
Deadlift – 150% of body weight
Rest 5 min then:
Core – 200 bicycle crunches