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Individual
Strength – 5 sets (rest 2 min between each set)
one power clean, 5 front squats
rest 3 min
Stamina – as fast as possible
run 800m
10 burpees
run 400m
20 burpees
run 200m
30 burpees
4 Man Crew
Strength – each FF complete 5 sets
one power clean, 5 front squats
rest 3 min
Stamina – Each FF race to complete the following
run 800m
10 burpees
run 400m
20 burpees
run 200m
30 burpees