WARM UP Tabata -weighted glute bridges
Core - x2
10 heels to heaven
10 glutebridges
10 hollow rocks
10 glute bridges
10 Knees to elbows
10 glute bridges
10 bicycles
10 glute bridges
STRENGTH
Hang clean + clean + jerk
2+1+1@75
2+1+1@75
1+1+1@80
1+1+1@82
1+1+1@85
1+1+1@85-90
Clean pulls
1+ 2- 3 reps @110 %
3+4- 3reps @110+%
Reset every rep
WOD
Death by calories bike /row
1st min -1 cal
2nd min -2 cal
3rd min - 3 cal
etc....
