snatch from below the knee 1x5 with 81% +. Your first set might be a PR, but if not make sure you add weight till you hit a new maximum for a set of 5.
Use straps, and the idea is to not let the bar touch the ground during the set. If you need to rest for a second or two, rest with the bar over your head.
and jerk jerk 1x3 with 86%+ of best clean and jerk. Keeping up till you reach your maximum. Rest as little as possible between reps. Use singles to warm up.
back extensions x10x10
hip extensions x10x10
Glenn has been a top national coach in the USA for over 20 years and has been named head coach of many international teams including several world teams, Pan-Am teams and Junior world teams.