SWOD 1: Push jerk 3-3-3-1-1
Watch this video and enjoy learning this explosive movement
SWOD 2: Dumbbell thrusters (video)
Do a set of 10 at a lighter weight. As many times as possible, go up in weight and do another set of 10. When you hit a weight at which you can no longer do 10, complete 25 reps in as many sets as necessary.
SWOD 3: Back squat 12×2 (12 sets of 2 reps), every 45 seconds, dynamic effort @ 65% of back squat 4RM
The purpose of a “dynamic effort” is bar speed. The weight is lighter, so strive to make each rep as explosive as possible, driving up rapidly from the bottom of each squat.