Tabata Burn

tabata

Strength

Bench Press (close grip) 15-12-9-6-3
Use the heaviest weight you can for each set.
Rest as needed between sets.

Conditioning

Tabata Row Calories
Tabata Sumo Deadlift High-pull, 42.5/30 kg
Tabata Lateral Burpee Over Barbell
Tabata Bench Press, 60/42.5 kg
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Snake Bite 18/10/17

OHSStrength

Overhead Squat 2-2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.

Every 1 min for 8 mins: Power Snatch
4 Power Snatches, pick load

Conditioning

For time:
10 Power Snatches, 52.5/35 kg  1 Toes-to-bar
9 Power Snatches, 52.5/35 kg 2 Toes-to-bars
8 Power Snatches, 52.5/35 kg 3 Toes-to-bars
7 Power Snatches, 52.5/35 kg 4 Toes-to-bars
6 Power Snatches, 52.5/35 kg 5 Toes-to-bars
5 Power Snatches, 52.5/35 kg 6 Toes-to-bars
4 Power Snatches, 52.5/35 kg 7 Toes-to-bars
3 Power Snatches, 52.5/35 kg 8 Toes-to-bars
2 Power Snatches, 52.5/35 kg 9 Toes-to-bars
1 Power Snatch, 52.5/35 kg 10 Toes-to-bars