-5mins to build-
A) Every 90 sec/3x through (from the floor) –
#1 – 4 Front squats + 1 Jerk
#2 – 3 Front squats + 1 Jerk
#3 – 2 Front squats + 1 Jerk
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B) Alt Tabata:
Lying leg flutter kicks
Piked sit ups
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C) For time:
21 – 15 – 9 T2b
50 Double unders
15 – 12 – 9 Thrusters @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
Buy out – 15 Lateral burpees
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Notes:
Part A – Carrying on from last weeks front squat from the floor, but this week we add a jerk to the mix and with some wave loading.
You will complete 4 front squats + 1 jerk (this is your 1st 90 sec round), next will be 3+1 then 2+1 (adding weight as the reps decrease) this is 1 round, you will then start again with 4+1 @the same weight (or around about) and repeat this for a total of 3 rounds.
Look at starting around 70% of your clean for your 1st set.
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Part B – Classic tabata but alternating between two movements, soley focusing on core here and getting that stomach working for part C.
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Part C – This piece we are purposely going for heavy (heavier than usual) thrusters! Push yourself here when choosing the weight, but not so heavy you have to break up the rep scheme by more than 3x.
Be aware that your core will be under the pump with this one due to the previous Tabata, the t2b and the bracing with heavy thrusters.
Be hard on yourself here with rest times, the reps are relatively low so get through the first big round then hang on.
Drop the hammer when you get to the burpee buy out!
