Low box squat, work cup to a max triple. Use the same height of box and width of stance that you used for these last time, but try to do 10% more weight than last time (if you have not done these before, use a stance that is roughly 50% wider than your normal squat stance.
Arch back good mornings go for a max set of 3. Do not allow yourself to put anything on for that last set other than 10% more than you have done so far. Push yourself.
Jerk recoveries, work up to something more than your max clean and jerk. Be sure to video yourself on this and post it, especially if you know how to do these and are one of the people who train and post earlier in the AM than most, that way everyone else can see how to do them.
glute-ham raises with weight. If you have not been using weight, at least try to use a light bar or something. If you have already been using weight, use more. do 4 sets of 10
45 degree back raises. If you do not have a machine for this, rig a regular hyper bench so that the head of the bench is as high as you can get it. I put mine on a couple of bumpers or a ploy box. Most of you should be using a bar for this already, if so use more weight.
do 4 sets of 10 and increase the weight each set till you can barely get 5 reps by the 4th set.
pullups do 4 sets of 10
snatch 90% for 5 singles
clean and jerk 90% for 5 singles
there is no clock on these reps, take as much rest as you want or need.
glute ham raises 4 sets of 10
pullups 4 sets of 10
chest supported rows 4 sets of 10
make a real effort to move your weights up on these 12 sets of assistance exercises on workout 2!
snatch grip deadlift use 5kg more than last week for 3 sets of 5
push press 3 sets of 5 with about 80% of your best push press (try to go up at least 5kg from last week)
jerk steps use your maximum clean and jerk for 3 sets of 10 with each leg
single leg good mornings 4 sets of 10 (10 with each leg is one set) try to go up 10kg from last week.
sled drags 4ea 20 yard trips OR 4 sets of 20 single arm KB swings
Front squat 4 sets of 3 reps with 80% try to rest about 2 min between sets
Back squats 4 sets of 5 with 80% try to rest about 2 min between sets
Remember that it is very important to drive the chest up first on the back squat. DO NOT let them devolve into good mornings!
4 sets of 10 back extensions
4 sets of 10 back raises
try to beat what you used last Tuesday for these two assistance exercises.
snatch 80% for 8 singles EMOM
clean and jerk 80% for 8 singles EMOM
glute ham raises 4 sets of 10 heavy as possible
chest supported rows 4 sets of 10 heavy as possible