Dynamic

• 5 sets of 1 max effort vertical jump
• 5 sets of 3 rack pulls, 60-70% of 1RM
• Superset the max effort vertical jumps with the rack pulls, taking a couple minutes between each exercise.

Conditioning

• 5 rounds- Hang clean (135#) x 8, 10 TTB (Toes to Bar), 8 Dumbbell Push Press (45#), 15 bodyweight squats
• Prescribed rest: 60-90 seconds (feel it out, give yourself ample recovery time)

Sub lower weights for the lifts as necessary. Sub hanging knee raises for TTB if necessary. Get swole. That is all.

Post times of conditioning workout to comments.