A. 4 sets of the following complex: 1 hang clean + 1 clean + 1 front squat. Weight should be roughly 75-80% of your max clean.
B. Run 1 mile for time
Rest 4 minutes
Run 400 m for time.
C. Stir-the-pot core work from Wednesday if you have not done it yet. If you have already done it, work on strict toes-to-bar (scale to leg raise negatives).