As promised here are the workouts I did to train for this:

Mondays:
🔹Hills 5-6 reps 2-3 min rest between reps
🔹Hang Cleans 5 reps 2-3 sets
🔹Hang Snatch 4 reps 2-3 reps
🔹Hip Thrusters 8 reps 3 sets

Tuesday:
🔹Bench Press 6-8 reps 3 sets
🔹Seates Cable Lat Rows 8 reps 3 sets
🔹Arm Swings 15 seconds as fast as possible
🔹Bicep Curls 8 reps 3 sets
🔹Tricep Curls 10 reps 3 sets

Wednesday:
🔹Pogo hops 10 yards 3 sets
🔹Snap Downs 6 reps 3 sets
🔹Broad Jumps 3 jumps 2-3 sets
🔹Bounding 6 bounds 2-3 sets

Thursday:
🔹Sprint, Float, Sprint
30 yards 100% acceleration; 30 yards “float” 80% effort, 30 yards 100% top speed!
(90 yards total) repeat 6 reps 5 mins rest between reps

Friday:
🔹Squats (light weight) 3 sets 5-6
🔹Step Ups (no weight) 3 sets of 8 each leg
🔹Squat Jumps weighted 3 sets of 8

Saturday: [ Ссылка ]

Sunday: stretch/rest

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