1.  Sled-resisted sprint (10% of BW loaded on sled, strap attached at hips) 20 yard build up to 10 yard sprint.  Rest to recovery.  7x

2. Squat 3×5 @ add 5-10 lbs to last squat weight. Rest to recovery.

3. Snatch Grip High Pull  3×6. 1 min rest.

4. Conditioning:

a. Two-foot ankle hop. 20 seconds work/ 40 sec rest.  5x

b. Two-foot ankle hop over an agility cone or similar flat, non-trip hazard, object.  20 sec work/40 sec rest. 5x

Post weight used and results in comments.