push press 3 sets of 5 with 80%
jerk isometric holds. Set up in squat rack where the bar is just barely below the point where you would hold a jerk that was fully locked out.
Bend your legs just enough to allow you to lock your arms, and extend your legs to push the bar up. Now hold the bar in the locked out position for as close to 10 seconds as you can.
warm up to a weight above your best jerk, then do 10ea 10 second isometric holds starting with your max jerk, and working up from there. How much above your best jerk can you go?
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