Strength-
Back squat
Heavy set 15 reps
set 1- 7 reps light weight/ warm up
set 2- 5 reps 50% previous 15 rep max
set 3- 3 reps 75% previous 15 rep max
next sets- 1-3 reps building to new 15 rep max
Conditioning-
For Quality/ not time
21-15-9
PU
TTB
HSPU
then:
Max DU in 2:00