snatch work up to one top set of 5 with 80% of your best. You can use singles or doubles to warm up, but on your top set of 5 do not let the bar touch the floor. I have found it best to lower it to mid shin, but not to the floor. You will have to use straps
clean and jerk work up to 80% for a triple. Rest as little as possible between reps.
pullups do 4 sets of 10. Add weight if possible.
single arm KB swings, 4 sets of 10 with each arm
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.