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Olympic Weightlifting:

Rest Day

Strength:

Back Squat:      3 sets of 5 (add 5 pounds to previous attempt)
Bench Press:    3 sets of 5 (add 2.5 pounds to previous attempt)
Bent Over Row: 3 sets of 5 (heavy)

General Conditioning:

10 x 100m sprints with :90 rest in between.

Ok, when I post add a certain amount to previous attempt. It should go without saying that it is your previous successful attempt. Do not add weight if you were unsuccessful in a previous attempt at a lighter weight.

If you're participating in the Oly, do not do the General Conditioning today, do it tomorrow. If you're participating in the Strength, wait 3+ hours between Strength and Conditioning.

Have fun with it. And have a great weekend!