Yes I meant posterior chain work.
OK…here's the thing. You should have responded to the preliminary plan I layed out way in advance. Discussing this stuff right before the workout is too late for me. I have limited time to help so I you want me to contribute you have to be ON TOP of this stuff. Because when I do have time and there is no reply my window closes quickly due to time constraints.
Powercleans, if you are going to do them should not come at the end of a workout. I don't care what "expert" suggests such nonsense but I'll lay out my personal "guidelines" of exercise order. The guidelines come IN ORDER OF IMPORTANCE as to what movements come first in a workout.
1. Most TECHNICAL movement, i.e. the movement that is most complex and requires the most coordination.
1a. NEW movement. Exercise you are learning for the first time.
2. Heaviest compound "full-body" movement
3. Your personal priority.
The reason 1a comes after 1 is because 1a does not become a factor as often as 1. But in this case OH squats are new so they come first. So if powercleans were to come in they would need to be second.
Which means you de-prioritize squats and you design a workout with too many big movements (for our purposes).
Here is the thing that you MUST realize. The body has only so many resources, not only for recovery but for motor learning, etc. You cannot expect quality learning and therefore the most efficient progression as a beginner when you divide those resources between unneeded complex movements. It's funny to me that people say keep it simple for beginners but they ONLY mean in terms of the NUMBER of total exercises. They give no thought to the NATURE of those exercises which is MORE important than the number. It's not as taxing on resources for a beginner to have 5 single joint isolations thrown in as it is to have two extra complex movements. TOO MUCH EMPHASIS ON NUMBERS!
If you want to do powercleans, like I said, it's fine with me, but you should give them their own space and treat them with respect, not like a redheaded step-child who always comes last in line at the ice-cream stand.
So for this workout
1. OH squats, learning and practicing, like you said.
2. Back squat: You can continue where you left off but do single, double, triple progression (read article). Now, you CAN do 5x3 (5 sets of 3 reps) like you said but keep in mind that if you go as heavy as possible on that you will have limited ability to add reps, or weight to it at this point, I think. As long as you can do it with good quality you may as well start from the 3x5 you left off with but have the choice to add reps, or sets, or weight as I outlined in the SDT article.
3. A posterior chain exercise. Straight 2x6 to 8 for now. Since you are learning enough new things we should choose something simple. I think supine swiss ball glute ham raises would be perfect. I'll let Anuj explain that and he has videos of himself doing it.
4. The inverted rows would work fine here. You can do partials on your next upper day. Don't get in a hurry with the rest periods. It's better to shorten the rest periods later rather than limiting what you can do with short rest periods now. So just find out what position is best for you on the inverted rows and do a set to near failure, rest good, and repeat. You can go to failure on the last set if. Going to failure in this case means you would not be able to do another full rep. So that doesn't mean you should be doing a bunch of half-reps or really crappy reps.
The rest periods on everything should be liberal except you shouldn't need to rest long on the glute ham raises.
So this workout is a bunch more volume than what you've been doing but you should have plenty of recovery time coming.
You're not going to need any core work after practicing OH squats and then doing inverted rows, not to mention of course back squats and the glue ham raises which could be considered in themselves 'core' work.
For the squat warm up..assuming your target is around 200 lbs I would do something more like this:
empty bar x 6
100 x 5
145 x 3
170 x 2
If you NEED more more weight increments in between any of that then by all means adjust accordingly but that warmup should be adequate for warming up and better for acclimation. The warmup you listed has you jumping 40 pounds to your working weight which means you'll be spending the first set acclimating. A lot of times, when you hear people say that the third set (doing straight sets across) was easier it's a failure to acclimate.
Also you are doing OH squats first, plus mobility so you will already be warmed up. You just need to get acclimated to the weight on the bar.