Strength: 
Seated Behind the Neck Overhead press 5 x 5 @ 2-1-1-1
3 Position Clean and Jerk (high hang, knee, floor + jerk) Build to todays heavy complex

Workout: 
8 x 200 Meters Run
Rest 90 Seconds between

Accessory Work:
3 Sets
Sup grip weighted pull-ups x 8
Tricep overhead extensions x 10