Wed-Fri

Wednesday
Off

Thursday
Endurance
30 minutes or so running on the trails.

Strength
5/3/1 Wk 2 Back Squat

Oly
3 sets of 5x1 Clean & Jerk increasing the weight for each set, but never getting heavy. Focusing on technique and getting comfortable in the movement.
Then worked up to a heavy set of 3 Back Squats to finish it off.

Friday
Endurance
Run 4min intervals with 4 min rest. Keep alternating pace every 4 minutes from fast to easy until the fast pace falls off.

Strength
5/3/1 Wk 2 Bench Press

Met-Con
I think I'm going to put all my energy into running today. If you have some left after running, go back and do a met-con from 2-4 weeks ago and compare how you do.