“Mixed Tabatas” 
20 Seconds On/10 Seconds Off,  Alternating Exercises for 4:00 Minutes

Alternating Knees to Elbow
Mountain Climbers
Hand Release Push-ups

Rest One Minute After Completion of the First Tabata, Then,
Repeat Twice Without Rest


Every Two Minutes for 14 Minutes
20 Hops over the Dumbbell
10 to 15 Thrusters Right 50/35
10 to 15 Thrusters Left 50/35
10 Burpee No Push-up

Can anyone complete all Seven Rounds?

Part III: Stretch


PART I –  Eight Minutes to Complete Four Sets of:

5 Tempo Banded Overhead Squats @ 3131
*Build confidence in overhead position.

PART II –  Every 90″ for Six Minutes (4 Sets):

1 Hang Power Snatch + 1 Mid Thigh Squat Snatch (Pause in Bottom Position) + 1 Hang Squat Snatch
**Pull first,then push yourself under the bar.

PART III –  Every 90″ for Six Minutes (4 Sets):

1 Halting Snatch Pull  + 1 Tempo Power Snatch 
Drop the Bar & Reset 
1 Halting Squat Snatch + 1 Tempo Squat Snatch
***Be patient, keep posture, and work to build strength in uncomfortable positions.

PART IV – Every 30” for Six Minutes (12 Lifts)

1 Squat Snatch
****Start with a moderate weight, work towards a heavy of the day.