snatch high pull + snatch. pull the high pull as high as possible, lower the bar, then snatch it. Use 10 or 12 attempts to work up to a max. Make sure you take at least 3 attempts within 10kg of your max. Remember this is training and not competition so do a lot of attempts and get a good workout.
clean high pull + clean. do this the same way you did the snatches. make sure you take plenty of attempts near your max.
high pulls with snatch grip from the hip. Start at the hip, and high pull the bar making sure to get t he elbows as HIGH as humanly possible. 5 sets pf 5 with 70% of your best snatch.
glute ham raises 4 sets of 10 go for a PR weight on the last set
pullups 4 sets of 10
chest supported rows 4 sets of 10 go for a PR weight on the last set.
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.