Team did alright. 4th place I believe. The track was nice, so most hit season bests (1/3 in the 55, 2/3 in the 200, 2/3 in the 400), which is a good thing.
Strength training has just been powerclean + back squats for lower body along with the hyper circuit from CF along with basic upper body weights (presses, variety of pull-ups, depletion push-ups, etc.). What I have been doing is 2x a week medball throws 50-80 high intensity throws followed by powerclean 3-4×3 and squats 3×5 then hyper circuit. I dropped the rests to 2mins and under like you suggested before and I have definitely seen significant improvement from it wrt work capacity.