1.Hang Power clean+clean+push jerk: work up to 73%x1+1+1×2, 78%x1+1+1×2, 83%x1+1+1×2
2. front squat + jerk: work up to a medium heavy (not heavy) single in 5 reps. i want you to work on adjusting the bar coming out of the front squat so you can get it situated on the shoulders for a perfect dip. remember do not use a hook grip when jerking.
3. clean Chinese (speed) pulls: just like a clean but no clean. do not forget to finish properly, making sure your chest stays vertical and you pull your body down straight—use straps: work up to 90%x3, 95%x,3 100%x2
4. glute ham sit ups: 3 x 25