Warm up
With empty bar
Review hook grip
Then
3 high hang power clean (mid thigh up)
3 low hang power clean (just above knee)
3 power clean from mid shin
Then
Every 30 seconds for 6 minutes
1 power clean
Strength
Power clean
18 minutes to a heavy power clean for day
Workout
Power cleans
3 @75%
6 @70%
9 @65%
12@60%
15@55%
18@50%
21@45%