Part A, For Load: 

Front Squat -  3 x 3 (Wk 3/3).

- Same load across all sets. - Add 2.5kg onto last week . If you weren't here for this last week then track back to your most recent 4x5 effort & add 2.5kg to that. (You can check those here: Wk1. Wk2. Wk3. (of the 4x5's)). - It should feel heavy. - Your'll be working two to a rack (if class is busy) so lets be efficient about the warm ups sets and both get it all done in under 15 mins.    

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Part B: Double Tabata (For Reps)

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Tabata Bottom To Bottom Air Squats  Tabata Dumbbell Power Snatches (20kg / 15kg)   .

How it works:

 A typical Tabata Interval is 8 rounds of a 20 second maximum effort burst followed by a 10 second rest period. Perform these tow Tabata's back to back without resting between them. That is 16 cycles of 20 sec on / 10 sec off. Today we are scoring the LOWEST round/interval from each movement. You will have two numbers to write on the board. Movement standards notes: B2B Air Squats: During the 10 sec rest you hold actively in the bottom of your air squat. Any deviation from this (rounded backs / bottoming out / inactiveness / sketchy looking positions) will result in the coach calling you up out of the hold and you will then write down that you scaled the Air Squat.  DB Power Snatch: Switch hands each on each rep. You must stand to full extension before lowering the DB. The swap takes place with both ends of the DB in contact with the floor (no bouncing / no swapping mid-air).

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Post load from Part A and then Post LOWEST reps from each move in Part B to comments.

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