The carnage...Work up to a medium/heavy - heavy single power snatch (one movement from the floor to overhead, no snatchapress). Then pull it 10-12 times (in singles) with plenty of rest between pulls. If you haven't been to Chappy's clinic you will work up to a max set of 5 O-Squats.
then...
Tabata on Roids:
Medium-Heavy Thrusters and DU. In this instance let's describe medium heavy as 55%-65% of your body weight. Use your judgement. If 65% BW means 2 rounds or you can't move the load with any integrity go lighter. If you are able, be on the 60+% side of the prescription. If you have to drop below 55% get safe and sound movement no problem.
The structure is this: There will be 6 rounds. Each round is 1 minute of thrusters, 1 minute of DU's and one minute of rest. During the minute rest the trainer will get your numbers for the round. Total score is the lowest number of thrusters for any round added to the lowest number of DU's for any round.
Enjoy!
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