Warm Up
Banded Hip Activation + Band Pulls
then
1:00 easy - > :30 moderate
1:00 easy -> :30 mod/fast
1:00 easy -> :30 fast

Power Clean + Push Jerk Technique training/ barbell prep for 7-10 mins

Strenght

Power clean + Push Jerks 7-8 sets of 2+2 reps (20 min cap)
rest 1-1.5 min bwn sets

Intervals
5x per person, 3 person rotation
45-50s easy + 10-15 s sprint

Accessory Work/omatoimi
3 sets
50m double kb front rack walk or sandbag carrying on bear hug
10-15 strict knee raises
rest 1-2 min