Workout:
3x5 Wall Squat
3x10 Squat
3x10 Jump Squat
3x5 Knee Jump
2x5 Tuck Jump
Then:
Work Up to Heavy Clean
Then:
8x3 Power Clean @ 70% 1RM (SPEED emphasis)
Rest 2 min between each set
Then:
3x12 Bench Press @ 225#
Rest 2 min between each set
Then:
300sec FLR