Squat Clean And Thrust 5 5 5 5 5 Rest Then Tabata Burpee

*No Pause from the bottom to overhead, No JERKS!!!

Tabata interval training is the single most effective type of high intensity interval training, its also the most intense by far, and surprisingly its the shortest in duration, it only last for four minutes... but those four minutes produce remarkable effects.

Lose Fat, Get Fit in four minutes

Tabata training was discovered by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
Dr. Tabata discovered that this kind of interval training produces much better results than aerobic training. This included building as much muscular endurance as forty five minutes of normal cardio training. In fact in the study the subjects increased their anaerobic capacity by over a quarter as well a substantial increase in their aerobic fitness. Something to keep in mind was that the the subjects were as fit as race horses before they started the trial, so the improvements were remarkable. This makes it an very versatile program, you can use tabata for weight loss as well most improving performance in most aerobic and anaerobic sport. The full Tabata program is four minutes long, it will probably feel like the longest four minutes of your life.
The secret to making this effective is in your sprint interval is you have to go all out, so do as many reps as you can in the 20 seconds, put it down for 10, then pick it up again and go hell for leather for another 20 seconds.