Skill

Tabata squats *
* squat hold during rest periods

Tabata sit-ups *
* hollow hold during rest periods

Tabata push ups
* plank hold during rest periods

1 Minute rest between Tabatas

For our skill work we will use the Tabata timer which is eight rounds of twenty seconds on and ten seconds off.  We have three separate Tabatas and we’ll rest for a minute between them.  We’re going to mix it up a little bit today and add some work during the ten second rest periods.  For each Tabata complete as many reps as possible during the twenty second work periods and hold a static position during the ten second “rest” periods.

WOD

AMRAP in 5 Minutes

1 Squat clean & jerk 155/105 lb

Workout notes

Today we have short, single element weightlifting movement for our workout. Your score will be the total number of clean & jerks you complete in five minutes.  The best strategy is most likely performing single repetitions with short rest between each rep. The suggested load is on the moderate side so consider a weight that is slightly heavier than sixty percent of your max but make sure you can keep the intensity high and maintain good form under fatigue.