If you have experience of Olympic weightlifting.
You will need Olympic weightlifting experience and very strong shoulders, core, legs, heart, lungs, mind etc
But require more TUT (time under tension) the TUT figures represent the entire sequence not just half the exercise pairs.
Try these workouts;
Day 1/
Warm up first.
Olympic snatch (65%) x 4 + Overhead squats(TUT @ 40 + seconds) x 4
High pulls snatch grip(65%)+ Band hyper-extensions(TUT @ 50 seconds) x 4
Kettlebell long cycle x 10 x 4
Deadlift x 10(tempo 4020) x4
Torsonator/Land mine
Active/mobility/stretch work
Day 2/
warm up first
Clean and Jerk(65%)x 4 + overhead walking lunges x 4(TUT @ 40 seconds)
Cleans (65%) x 6 + Box jumps(60 cm) x 8 x 4
Squats x 10 (Tempo 4020) x 4
Band push ups x 7 x 4
Bear walks banded to partner or weight x 20 metres x 4
active mobility stretch work
This produces a high post exercise oxygen consumption and fatigue.
Darius Alligan from Lavanda elite thanks for the company mate.