Speed squats, 8x2 @ 50% of 1RM + bands (Stay at same weight for all 8 lifts)
KB Swing, 3 rounds of 1min on, 1min off @ 2 / 1.5pood
*For every rep under 30 complete 2 burpees during the rest
DB Hang muscle clean and quarter press, 3x15reps
Reverse Hyper, 30 reps
**** Total poundage of speed squats x 2 on Reverse Hyper in sets of 30 reps with pause and long eccentric at top.
For example: if you squatted 225# that's 16 reps multiplied by 225 = 3600#. For wk1, multiply 3600# x2 = 7200#. Now load a Reverse Hyper to a weight you can get 30 reps... and accumulate 7200# in swings.
120# for 30 reps... For 2 sets = 7200#