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