OPT Big Dawg Training:
part 1:
A. Snatch - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min
B. Snatch Pulls - 2 sets x 2 reps: rest 3 min
C. Back Squat @ 90%; 2 sets of 1 rep; rest 3 min

rest as needed

part 2:
30 m sprint @ 90%
walk back x 3
(rest 3 min b/t sets x 3 sets)
+
Run 20 min @ Z1

MDP

A 140,150,160,170
B 225,225
C 365

4 hour rest

then sprints a 90% and 16 min jog

Glad to be back, a little rusty/jet lag toda