Strength:

1) Power Clean + Jerk: 6 x 1.1 (10s) @70-75% of Monday, every 60s.
2) Back Squat: 3 x 6 @75% of Monday for ALL sets. Rest 2:00

Metcon:

4 Rounds of:
25 Band Resisted KBS
15 OH KB Hollow Rocks (or Hollow Rocks)
10 Barbell Rows
15:00 Cap

Then:

3 sets of 12-15 reps on Reverse Hyper @ 30-40% of 1RM Back Squat

extra Credit:

Straight Leg Raises: 3 x 6-10. Rest 60s.