A. Clean and jerk – Work up to a heavy single, then do 2×2 drop sets at 80% of that weight.
B. Run 2×800 m, rest 4 minutes between sets. Then run 400 m. **Edit – The weather isn’t really cooperating today, so there will be an indoor alternative instead of the running.
C. GHD sit-ups – 3×15-25 reps. If you are new, start with sets of 10 reps or less.