6 x 3 Hang Clean + split jerk, do all 3 hang cleans then do all 3 split jerks, keep weight moderate (70-80%) and focus on technique. First 2 Cleans can be to power position, 3rd should be full squat.
Front Squat 3×6
Push Press 3×6
Kneeling Hip Circles 3×10 each direction
Kneeling Arm Circles 3×10