Warm-up:

20 Jumping Jacks then 3rds of:

3 Romanian Deadlift

3 Muscle Clean

3 Hang Power Clean

3 Power Clean 

Then take 5-8min to build to no more than 85% of your 1Rm Power Clean

Workout of the Day:

8 Power Clean (Rx 155/105 Rx+ 185/135)

12 Power Clean (Rx 135/95 Rx+ 155/115)

16 Power Clean (Rx 115/75 Rx+ 135/95)

20 Power Clean (Rx 95/65 Rx+ 115/75)

Rest as needed then,

Power Hungry:

3min Assault Bike for Max Calories