My once a week wo post. Easier to lift than to post.

Before breakfast:
10 rounds bag work (thai)

Before lunch:
Cleans
Squats
Circuit (1 min rest between rounds/3 rounds):
1. Hang Snatches
2. Lunges
3. Stiff legged DL
4. Abs

I've got to start watching what I eat. 6 pack has turned into a pony keg.