1. 50 Weighted eccentric pistols. 25/leg
Start by holding a light kb out in front with both hands and SLOWLY lower to the bottom of a pistol squat controlling the speed the whole way down. Roll on to your caboose then start again. It is not necessary to come out of the pistol.
2. Find a 1RM hang clean, this can a squat, power, split, or muscle clean, but must be preformed after the weight is deadlifted and has come to a complete stop.