snatch work up to a hang snatch PR.
clean work up to a hang clean PR.
pullups do 4 sets of 10. Add weight if possible.
DB rows 4 sets of 10 with each arm.
sled drags 4 trips of 40 yards. take long slow steps keeping your legs mainly straight. These are supposed to work your hips and hamstrings. They won't do that as well if you try to go to fast.
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.