Strength
Front squat isometrics
4 sets of 2 reps @ 80-82% with 2-3 second pause 


WOD
"Purdue Boilermakers" 
Every 3:00 for 5 sets
12 deadlifts
9 hang power cleans
6 push jerks
(one round of DT)
pick a load to start with and then add weight each round