Gentlemen:
Try the following combine - it worked well for me today, but I was using a 24K. If you don't have a 24K, try with double 16's, or if using a single 16K perform 8 sets instead of 6. Keep your rest interval at 1 minute or less.
Cleans - 5 right, 5 left
High pulls - 5 right, 5 left
Cleans - 5 right, 5 left
Swings - 5 right, 5 left
Alternating Swings - 10
Total reps - 50 x 6 sets = 300 reps
Notes: on your clean focus on keeping swing tight to your body, imagine performing a dynamic sumo lift and curling your hand around the bell (corkscrew) before racking it. "Load" the weight when you rack it, feel the weight transfer through your body into the the ground. Our goal should be perfect practice and perfect reps. On the high pull, lean into the weight, keep your body straight at the top of the movement. Active rest between sets.
Enjoy - Capt
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