Skill

1 Round of tabata alternating between
Hollow hold
Arch hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  Today we’re performing exactly one round of tabata so our skill work will be four minutes long.   Alternating movements every round will give you four opportunities at each movement.  Do your best to keep the intensity high during each interval and attempt your best hollow or arch position in each round.  Focus on maintaining a rigid core and focus on creating flexion or extension with your torso and not just bending at the hips or raising your legs up.

WOD

EMOM for 21 Minutes
[1’s] 10 Seconds of air assault for calories
[2’s] 20 Seconds of burpees
[3’s] 30 Seconds of power snatches 75/55 lb

Workout notes

This interval workout has you on each station seven times.  Score this workout like you would score the workout “Fight Gone Bad”.  Even though this is a longer, twenty-one minute workout do your best to practice high intensity throughout all rounds.  Each station has a prescribed amount of rest within each minute so there is no rest between rounds.  For larger groups we’ll form groups of three and share equipment. Follow the same order regardless of which station you start on.