Sprints 1:
Do your dynamic warm up and finish with these plyos
Pogos 3x5 reps
Lunge jumps with pause at bottom 2x8 each leg
 
Start Method: Rolling downhill
Terrain: Steep downhill
Distance (always  half cranks): 24 cranks
Reps: 1x5
Equipment: race gear or if you have ability to 1 larger in the rear
Pedals: race specific
Goal:  Bring some foot speed back into the mix with set 1.
 
Start Method: Box start
Terrain: flat road
Distance (always  half cranks): 12 cranks
Reps: 1x6-8
Equipment: race
Pedals: race
Goal:  Gate to first jump specific acceleration!