Hang power clean + hang clean
+ 1 front squat + 1 jerk
Work up to 90% @75KG
Of jerk
2 sets of that

Clean pull
4×4 @ 115% clean @100KG 2 sets, 90KG 2 sets
Clean 2nd pull
2×12 @ 90% clean @76KG

Barbell Jump 8
Empty bar
Barbell single leg step up
8 each side

Single arm lat row on the Bench
8reps static – moderate @30lbs
8reps dynamic – heavy @45lbs
3 sets

Ghd back extension
5 reps + 15 seconds hold + 5 reps + 15 seconds hold
4 sets