M2W4D3

Medium Lift Day

Front Squat 60%/5, 70%/4, (80%/3)x4

Clean 60%/3, 70%/3, 75%/3, (80%/3)x2

Clean Pull 95%/3, 105%/3

Bench Press 60%/5, 70%/5, (85%/5)x3

Endurance:  Tempo

2K run

1st 400m 85%

2nd 400m 80%

3rd 400m 90%

4th 400m 80%

5th 400m 95%

If possible, try to get split times for every 400m.  Times should not necessarily be faster, percentages are based on perceived exertion, not actual speed increase although you may find that to be the case.