Power clean 5-3-3-1-1-1 reps.
Practice the L-sit for 10 minutes.
Practice front and back scales for 10 minutes.
Post loads to comments.
"The Power Clean"
The power clean is the perfect training exercise for the violent hip-leg extension of the second pull. It has great application to explosive sport movement, but those sporting movements are not going to develop maximal hip-leg explosiveness. Only weightlifting can develop this explosiveness due to the unique posture and dynamics of the second pull.