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)