Tabata push jerk
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Men: 95 lb.
Women: 65 lb.
Post total reps for each exercise to comments.
Scaling:
The rest periods should allow you to be mostly recovered and approach the next exercise with intensity. Scale the loading and movements to a level that allows you to work for the full 20 seconds during the first few intervals.
Intermediate Option
Tabata push jerk
Rest 3 minutes
Tabata pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch
Men: 75 lb.
Women: 55 lb.
Beginner Option
Tabata push jerk
Rest 3 minutes
Tabata jumping pull-up
Rest 3 minutes
Tabata knee push-up
Rest 3 minutes
Tabata hang power snatch
Men: 45 lb.
Women: 35 lb.