Warm up 800m group run

2RNFT 30” Front rack hold 50ft Monster walk 10 Air squats with band around the top of knee Partner Front squats(Partner 1 elevates partner 2’s elbows while partner 2 holds a front squat with an empty barbell for 45”) 6 single arm press with DB or KB

Warm up clean and jerk

Strength 1 RM clean and jerk

5x4 back squat

Conditioning 3x800m run rest 3’ between sets