1.) DB Box Clean 20 x 12 inch box
Hold DB's at arms length by your sides, jump and land on box in power position (quarter squat) with DB's cleaned up to your rack position (outside shoulders). Your feet should land on the box simultaneously with catching the weights in your rack.
2.) Trap Bar Deadlift 5x5
3.) Stiff Leg Deadlift 3x8
4A.) Reverse Lunges 3x8-10 each leg
4B.) Reverse Hypers 3x12-15
5.) Sprint 10x50-75 meters