I can't remember

Track:

Warm up

Run to weight room

WR:

Hang cleans:

Bar x5

95x5

115x5x3

Squat:

Bar x5

135x3

185x3

205x4x3

RDLs 135x5x5

1a. Backward lunges 85x16

1b. Calf raises on the steps; 4 each stair.

3 sets

9x90s abs

Run to track. Go home. My shoulder is itchy.