A. Front squats
3×2 @ 85% – After each set, 6 (try to rebound) box jumps
Then move on to:
Overhead squats
3×10 @ 50% with 10 squat jumps straight after each set.
B. 2 rounds:
20 DB snatches (the aim is to go heavier than you normally would)
20 DB hang clean and jerks
20 DB squats
10 strict pull ups or 4 rope climbs