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Strength – Power Clean (rest 2 min between each set) (rest no more than 3 sec between each rep)
Maintain Proper Form For All Sets
1×8 @ 65% of one rep max
1×8 @ 70%
1×6 @ 80%
1×6 @ 85%
rest 3 min then complete 4×12 of sumo deadlift high pull (moderate weight)
rest 3 min
Core – Plank Tabata (20 secs of work and 10 secs of rest for 4 minutes
rest 1 min then
Flutter Kick Tabata
Rest 1 min then
Superman Tabata