Buy in: 1 minute each-Asian squat, Captain Morgan stretch. With a PVC pipe 10 reps each- snatch balance (power), OHS, Overhead reverse lunge 5/side. Mobilize.
Weather permitting: 10-15 meters standing broad jump. 5-10 efforts total.
5 rounds Barbell complex (resist the temptation to work too heavy) I'd recommend, 53/95. Straight sets.
5 reps each- snatch-grip deadlifts, snatch-grip RDL, hang power snatch, overhead squat, power snatch
Rest 2 minutes between efforts.
Then 3 sets of 8 reps back squat progressive loading. (50-70%)