Start at 65% of 1RM Clean and build from there.
Every 90sec x 7 sets
Power Clean + Clean
This is an all-out effort that should leave you completely spent when you are done. But, be careful not to go out too hot and die too early. Please set your monitor for a 3 minute time target so you get a hard cut off when the time is up.
3 Minutes Max Calorie Assault Bike
2-3 sets for Quality
20 Banded PVC Straight Arm Lat Pull Downs*
20 Banded Triceps Press Downs
20 Alternating Dumbbell Hammer Curls
60sec Plank on Rings