nats in 5 days

squat: 100 x8, x8, x8; 65 x20
calf press: 320 x8, x8, x8
clean: 75 x3; 70 x(17 sets of 1 rep); 70 x6, x6, x6
press/push press: 55 x3+4 pp, x3 pp; 50 x2+3 pp, x2+3 pp
back extension: 10
single-leg ball crunch: 24
v-sit ball toss: 40
side planks: 40 sec/side
facepulls: 70 x7, x6, x6

"Easy" intervals: 3 x 400 m @ 9 mph/0% grade (total 1.5 miles including warm-up, cool-down)