PART I:  CORE

3 Sets
7 Strict TTB
5 Dragon Flags 
1 Minute Plank
30″ Side Plank Left & Right


PART II:  CONDITIONING

Complete 2 Sets (2 Minutes Per Station)

A1.  60″ Max Shuttle Sprints
A2.   60″ Max Air Squats
Rest 2 Minutes

B. 500/400m Row
Rest 2 Minutes

C.  1.0/0.8 Mile Assault Bike
Rest 2 Minutes


OR

OLYMPIC WORKOUT


Muscle snatch+ oh squat
2(2+1)

Snatch pull + muscle snatch+ full snatch parallel
No heavier than 70%
2(1+2+1)
2(1+1+2)
2 (2+1+1)

Hang power snatch from knee
2(3) @65%
3(2) @70%
4(1) @75-80%

Back squat
5(5) 85-90% of clean and jerk