JD

Power Clean 5x3 (no PR; form remediation: 135x5, 5; 155x5; 175x3, 3, 3 (attempted reps 4&5 on all); 155x5, 5)
Weighted Chinups 3, 3, 3, 3, 3 (PR; 55, 70, 90, 100(x2), 95(x2))

2 x 20 Meter Sprints (rest 20 seconds between efforts)Rest 30 seconds then...
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)*take 10 meters to accelerate, you should be full speed by the time you hit your start.