WARM UP
3 x 5 Clean Pull
3 x 5 Tall Clean
These are warm up sets that you will alternate between.  The first set should be with an empty bar and then add a small amount of weight for sets 2 and 3.

WORKOUT

Power Clean (20 Min to find Heavy 3 Touch and Go)

Put 20 min on the clock and do as many or as few sets as you need to find a heavy triple power clean.  These should be touch and go sets of 3 with no dropping between reps.

Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

Power Clean (1 Set of Max Reps)

Take 60% of the weight you got for your heaviest triple and do one set for as many reps as possible.