Buy in: Samson stretch, pigeon, couch stretch, cossack squat. 

Front Squat 5,5,5,3,3,3,1,1,1 (Progressive loading)

3 rounds of Assistance work in circuit fashion:

5 thrusters

5 snatches

5 back squats (use the rack)

How heavy? How do you feel? First set feel good? Add some weight. Feel like you have leg cancer? Lighten the load. It ain't rocket surgery.