Move

1) Power Cleans: 5 x 5 Power Cleans at technical load

2) 20 Min. Time Cap

15-10-5
Power Snatches
Cal Bike
Clean and Jerks
*Rest 1 Minute

Train

1) Power Cleans: 5 Big Sets ALL @ 80%

2 Power Cleans
Rest 20 Sec.
2 Power Cleans
Rest 20 Sec.
1 Power Clean
*Rest 2 Minutes Between Big Sets

2) Grace Period

For Time (20 Min. Time Cap)
15-10-5 Power Snatches (115/85)
12/10 Cal Bike
— Rest 2 Minutes —
15-10-5 Clean and Jerks (135/95)
12/10 Cal Bike

Stimulus

1) These are called cluster sets, where within each big set you will complete 3 micro sets with small bouts of rest totaling 5 reps. Complete 2 reps (unbroken or singles), then rest 20sec, complete another 2 reps, rest 20 sec., complete 1 more rep. This completes your first big set. Rest two minutes and you start back at the top of the sets. Big set will take roughly 1 minute.

2) This is a nice 2 part workout, hopping between the barbell and bike. You can be quite aggressive coming into that 2 minute rest. Power Snatch weight should allow for 5 reps unbroken if you were fresh, as well as the C & J. Keep in mind that the weight increases for the C & J in the second part. The bike will take roughly 1 minute between eat barbell set.

Extra Credit

3 x 10 Chest Supported Incline Y-T-I Complexes