Speed
Weighted box jumps to 5x3 reps! 50cm, both men and women. Take 2 dumbbells or plate on carry.
rest 2-3 min bwn sets. We want some speed! I used 15kg dumbbells all the way on five sets and was able to hold "sharpness"
I recommend 10-15 for the men and 5-10 kg for the women. If dont need weights, just as sharp jumps as possible!

Weightlifting Warm Up
2 rounds
3 snatch pull + 3 muscle snatch + 3 hang power snatch + 3 snatch balance
rest 1 min

3 clean pull + 3 muscle clean + 3 hang squat clean + 3 split jerk
rest 1 min