Split 1
Barbell Jump Squats
5x5 reps
Superset with (increase weight)
Barbell Pause Squats
5x5 reps
1 minute 30 seconds rest 

Split 2:
Power Cleans
5x5 reps
Superset with
1 arm Dumbbell Snatch
5x8 each side
1 minute 30 seconds rest in between sets

Split 3:
10x40yd sprints
Walk 20yds for rest at your own pace

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