Take 20 minutes or so to do 5 sets of the following complex:
- 3 x Power Clean
- 3 x Front Squat
- 3 x Strict Press
Increase weight each set to the working weight for the next part.
Then, every 3 minutes for 15 minutes (5 sets) do the following:
- Set1 – 3 x Clusters (Squat Clean Thruster) @ 80% weight from above
- Set2 – 4 x Clusters (Squat Clean Thruster) @ 80% weight from above
- Set3 – 5 x Clusters (Squat Clean Thruster) @ 80% weight from above
- Set4 – 6 x Clusters (Squat Clean Thruster) @ 80% weight from above
- Set5 – 7 x Clusters (Squat Clean Thruster) @ 80% weight from above
Results: Got up to 135lbs/63kg in the first part so for the second part used 110lbs/50kg.