High-hang power clean:
3 x 5 @ 40-50% of power clean 2RM
Then:
2 x 5 @ (up to) 70% of power clean 2RM
And then:
3 x 3 @ (up to) 85% of 2RM
Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are distant seconds. Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.
And finally:
15 calorie Airdyne
:30 sec. rest
15 calorie Airdyne
:45 sec. rest
15 calorie Airdyne
1 minute rest
15 calorie Airdyne
Perform focused, attentive rest, and attempt to match output in each round; Matching effort should be a given.