Back Extensions 3 x 10 (May be banded)
Glute Ham Raise 3 x 5-10
15 minutes Row for Meters.
20 seconds ALL OUT – 40 seconds Active Recovery
Notes: Active Recovery should be enough to keep the flywheel moving, but should allow the athlete to return to normal breathing and lower heart rate by the next all out effort.
Read THIS article and watch the following video for some excellent Olympic lifting advice and coaching. Rudy does a good job of not calling triple extension complete garbage and also relays the importance of bar contact all while staying calm and collected. Better than I could have done. Then in the video, Glenn Pendlay does some commentary and points out some mistakes the lifters are making.