1) Build up to a soft max of the following complex. 1 hang clean + 1 Full Clean + 1 jerk.
2) Front Squat- 5@75%, 5@80%, 3x5@85%+. Note heaviest 5 rep.
3) Box jump- 6x2. Dont be silly just jump high as possible without falling.
4) Sit in a an overhead squat with bar for 3 minutes.