Squat Clean 

2-2-1-1-1-1  One rep max 

200 M run 

12   DB Goblet Squat 

12  alt DB snatch ( 45/25) 

AM 18 min 

Core 

The curl up 10 each side ( one leg straight one leg bent hand under the lower back upper body curls up) 

 Side Plank 30 sec 

X2