This is a good workout I made by combining Jim Wendlers 5/3/1 concept for the barbell work with some plyo-metric components performed in between sets. The goal of the speed work is to get to a strong position, ready to explode as fast and possible. I found the lateral hops especially tough because I have rarely trained later movement in the past.
The met-con is pretty standard and quite awful, I used 95 lb but this all depends on you, remember you must be able to output power for 10 minutes. Make sure you are doing full push-ups ie- chest to the ground and full extension at the top, if you want to be sure take your hands off the ground between each rep at the bottom of the push-up.
(3 rounds) Back Squat @ 65%/75%/85% x 5 reps/5 reps/ 5+ reps
High Box Distance Jumps x 5 reps
(3 rounds) Push Press @ 65%/75%/85% x 5 reps/5reps/ 5+ reps
Lateral Hops x 30 reps
Each round consists of:
(5 reps) Power Clean + (10 reps) Plyo Pushups
——Every min on the min for 10 min