Emphasis on the clean proper technique and hip extension. The muscle clean combined with lighter than max clean pulls is perfect to achieve triple extension

Muscle cleans
5-5-3-3-3-1-1-1-1 (build up to max)

Clean pulls @75% of 1rm clean and jerk
3-3-3-3 (TNG)

Back squat (3 sec pause at bottom)
3-3-3-3

Acc. Work

3 sets
20 sit ups (no swings, slow and controlled)
10 barbell good mornings (fixed weight)

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