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Individual
Strength – perform 3 squat cleans every minute on the minute for 10 min @ 65 – 75% of one rep max
Rest 3 min
Stamina – complete the following:
- perform 20 handstand pushups (if you cannot perform handstand push ups, do 60 standard push ups – rest
- perform 10 sets of 10 thrusters 95# and 10 burpees (one set is 10 thrusters and 10 burpees) – rest
- perform 20 handstand pushups or 60 standard push ups
4 Man Crew
Strength – assemble line squat cleans 3 reps 10 sets heavy (when one finishes, go to back of line)
Rest 3 min
Stamina – switch every minute for 20 min (complete exercise and rest the remainder of that minute)
FF1 – 5 handstand push ups
FF2 – 7 Thrusters @ 95#
FF3 – 10 Burpees
FF4 – rest
