snatch high pull + snatch. (2+1) keep ahold of the bar the whole time and do not rest it on the floor. You will probably need to use straps.
clean high pull + clean. (2+1) Since you shouldn't use straps on the clean, you can re-grip the bar before the clean, but don't rest the bar on the ground any longer than absolutely necessary
high pulls with snatch grip from the floor. Get your elbows high!!! 5 sets pf 5 with 70% of your best snatch.
glute ham raises 2 sets of 10 go for a PR weight on the second set
pullups 2 sets of 10
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.