Strength & Power:
1) SB hang cleans- 5×5 (75/35) (speed and technique)
2a) Thrusters- work up to heavy 3RM
2b) Safety Bar Good-mornings- 8-10 (superset with thruster work sets)
3a) 30-second DB squat holds- 3x
3b) Back extensions- 3×10-12

Work Capacity:
25 KB high pulls (55/35)
25 push ups
4 rounds AFAP

 

Post weights, reps, rounds, and comments below.