Squat snatch 10-8-6-4 and 2 reps.
Increase load each set. Record time and loads used.
Double tabata row
4 rounds of 40 seconds of work and 20 seconds of rest
Unit is calories. Score is the lowest scoring round.
10 minutes to establish:
5-rep-max back squat
Tabata squats holding a plate, 20/15kg
8 minutes of strict muscle-ups
50 turkish get-ups, 32/24kg
Max set muscle-ups
4 minutes of muscle-ups
After the eighth Tabata Squat interval the athlete gets ten more seconds of rest and then has 4 minutes to complete as many muscle-ups as possible.
The test score is the Tabata Squat score (lowest number of squats completed in any of the eight intervals of twenty seconds of work followed by 10 seconds of rest) multiplied by the number of muscle-ups completed within four minutes.
Rest for 8 minutes and repeat.