Box jumps
8-12 ( land light )
– knee height
Air squats
8-12
Continuous for
4 sets

Snatch power jerk
( snatch balance w/o going down )
5×5 @55,60,63,65,68(3)
Work up

Back squats
Work up to a heavy 10 @75,80KG

Stiff leg deadlifts
3×15 @45KG
Light and slow

Hanging leg raises
4×25
Minimal rest