Tabata Squats
Rest 1 minute

Tabata Pull-ups
Rest 1 minute

Tabata Push-ups
Rest 1 minute

Tabata Sit-ups
Rest.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Record Tabata score for each exercise as “Round reps” and total those for final score as “Total reps”. (e.g., 10, 22, 9, 15, 15 = 71)

• 3 power cleans @ 75% of body weight
• 3 broad jumps for max distance

Once you are done with your power cleans, perform 3 broad jumps for max distance.
Rest 2 minutes between rounds.
Record total time, power clean load, best broad jump.

Finish with a moderate 1200m run (not part of the timed work).

• push jerk, or
• split jerk.

Then catch-up, or complete individual mobility work.

5 x 3 “Skin the cat”.

5 x max. L-sit (rings or parallettes).

• Max. handstand push-ups
• 100m sprint

Score is total number of HSPUs completed.

• Box jump, 60cm/45cm
• Jumping pull-ups
• Kettlebell swings, 24/16kg
• Walking lunges
• Knees to elbows
• Push press, 35kg/25kg
• Back extensions
• Wall ball shots, 9kg/7kg
• Burpees
• Double unders

Teams may be 2-4 athletes in size.
Advanced athletes should be in the smaller teams.

All team members must complete at least 5 reps of each movement.
Cycle through team members in order.

• power clean, or
• squat clean.

Then catch-up, or complete individual mobility work.