PART I:  CORE

Every Minute on the Minute For 8 Minutes
Even:  40″ Dumbbell Bear Crawl
Odd:   40″ Overhead Support

Rest 4 Minutes

Every Minute on the Minute For 8 Minutes
Even:  40″ V-Ups, Knee Tucks or Hollow-Hold
Odd:  40″ Prone Plank


PART II:  CONDITIONING

For Time:
50 – 40 – 30 – 20 – 10 Calories Assualt Bike
4 – 3 – 2 – 1 Minutes Rest Between Efforts


or


OLYMPIC WORKOUT

Muscle snatch+ OH squat 
2(2+2) 

Tall snatch 
3(3) 20-30%
2(2) 40% 

Snatch doubles
3(2) 75%
4(2) 80%
2(2) 75%

Snatch pulls 
3(3) 85%

Snatch RDL
5(5) 75-80%