• Presses, 5 each side
• Snatches, 5 each side
• Russian swings, 20 each side

Rest 1 minute between exercises.

Finish with 3 x 5 Turkish get-ups (each side).

Work with a challenging load. Go heavy.

Rest period is the time it takes you to walk back down the hill.

• overhead squat.

Then catch-up, or complete individual mobility work.

5x 100m sprint (2x 50m shuttle)
Rest 1 minute between efforts.

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.