Barbell Complex
  1 Squat Clean + 1 Hang Squat Clean
  Work up to a Max

Core Work: 3 to 5 Sets, Not for Time
  10 to 15 Weighted Sit-ups
  20 to 30 Russian Twists
  10 Toes to Bar or V-Ups
  1 Minute Plank Hold or 20 Second L-Sit Hold