Warm-up:
3rds of:
10 Shoulder Protract/Retract
10 Banded Glute Bridge
Then 2sets of 5 Banded Squat Hold

Strength:
Back Squat
5 @ 60/65/70/75%

Oly:
Every 90sec for 15min
High Hang Clean + Clean
(start relatively light and build)

1) 5 sets of 3 Clean Pull @ 100%
2) 5 sets of 3 Seated Box Jump