Conditioning:

A. “Gwen”
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

B. 10-20-30-20-10 calories Air Assault Bike (rest 1:1 ratio between sets)

Core:

3x 1:00 scissor plank holds (1:00 each side x 3 sets)