Buy In: Barbell triceps smash, barbell forearm smash, band triceps stretch, couch stretch, olympic wall squat.
Thrusters: (I don't know what your 1 rep max is either, so pick a number slightly less than your push press max and work from there. We'll get your 1RM calibrated over time. Use the charts to guide you, once you've completed your rep-max set).
2x5@55%,2x5@65%, 1x Max reps@75%
then for time complete 21-15-9 reps of:
Power Cleans 65/95