Wed and Thursday

wed: 3 rounds of

run 200m
20 thrusters @75-95
15 pull up
30 push up
45 squat

break the pull, push, squat up into three rounds of cindy

thursday:

7 sets of 5 "touch and go" clean and jerk.  work up in weight until you find a load that is hard but doable.  There should be no failed reps.