PART I - WARMUP

20 Minute Guided Warm up of Scales, L-Sit, Inversions, Planks and Stretching (SLIPS)

PART II - CONDITIONING

"Tabata This" *Variation

25 Minute Clock
Tabata Row
Rest 1 Minute
Tabata Plyo Squat
Rest 1 Minute
Tabata Gorilla Row
Rest 1 Minute
Tabata Dumbbell Floor-Press
Rest 1 Minute 
Tabata Hollow Hold


OR


OLYMPIC WORKOUT

PART I -  Ten Minutes to Complete:
5 to 10 Heavy Power Jerks
*Warm-up with triples and doubles.

PART II -  Every Two Minutes for Eight Minutes (4 Sets):
1 Behind the Neck Split Jerk + 1 Pause Jerk

PART III -  Every Two Minutes for Eight Minutes (4 Sets):
Rebound Jerk x 3  

PART IV -   Every 90" For Nine Minutes (6 Sets):
1 Clean + 1 Front Squat + 1 Jerk