Squat 3 sets of 5 reps (91kg)
Press 3 sets of 5 reps (49kg)
4 rounds As Quickly As Possible:
. 5 Clean Pulls (90% 1RM Clean=65kg)
. 10 Strict Pullups
. 15 Back Extensions (Superman)
. 27 Sumo Deadlift High-Pull (20kg)
Even though I didn't get all 15 reps up on the press (missed the last one), I feel that I'm making progress on form. Heavy weights force improvements in form - you weed out inefficiencies or miss the lift. The head-bob that I was doing earlier is much diminished. I'm pretty happy with the lockout position. Also, watch the change in elbow position between when I clean the bar up and the first rep of press.
The conditioning workout required me to make some substitutions. The original called for back extensions in a roman chair or GHD while holding a 25# weight. I had to make due with Superman back extensions on the ground without the extra weight. The posted workout also called for rowing, which I replaced with 27 reps of Sumo Deadlift High-Pull with a 20kg kettlebell. It took me 13:17.