Part 1 – Oly + Strength

A)Hang clean + front squat + clean + front squat 1-1-1-1-1
B)Push press + push jerk 1-1-1-1-1-1

Part 2 – Core

4 sets:
12 strict knees to elbows
24 slow flutter kicks
24 russian twists

Read “The Bald Hill Trail Vs. Super-Dad”