Lower body speed

sled drag - 6-10 x 60m increase weight each trip
depth jumps - 3-4 reps x 3-5 sets

10 x 2 box squats @ 70 % + 20kg chain
6 x 1 deads @ 70% from deficit

front squat 3 x 6
good morning 3 x 6
weighted 45 degree back ext AHAP 3 x 10
ab wheel 3 x AMRAP from standing

The GM and FS should be heavy but not ridiculous, leave a couple of reps in the tank each set
Super set the ab wheel and back ext, go all out, leave nothing

DE lower body

10 mins playing with plyo stuff

8 x 2 squats @ 60% + green bands
4 x 2 squats @ 80%

6 x 1 deads @ 60% + blue band from deficit
2 x 1 deads @ 80% from deficit

3 x 10 good morning
3 x 10 each leg walking lunges
3 x 20 weighted abmat situps

If you're still feeling alright, bang in some sled drags, not too heavy, just for the volume

De-load week speedy squats

De-load week will include 2 speed days, an o-lift day (not max effort) and some muck around exercises to keep you moving but allow for recovery.

DE lower body
light plyometric work, target jumps, one leg hops etc
12 x 2 box squats @ 60% + chains
8 x 1 deadlifts @ 60% + blue band from deficit
bulgarian split squats 3 x 10 each leg (add weight)
hang power snatch + hang snatch x 5 @ 70% 1 RM snatch

DE squats and deads

3 x 10 hip ext

3 x 10 GHD situp

10 x 2 box squats @ 70% + 20kg chain

3 x 3 squat @ 80% + 20kg chain

6 x 1 deads + blue band from deficit @ 70%

3 x 3 deads @ 80% + blue band from deficit

forward sled drags - start with an empty sled and keep adding 20kg plates to it for 60m drags until you fail

Backward sled drags - same same but backwards