Power!!!
Numbers are based on either power clean or power jerk, whichever is lowest. Focus on SPEED!
35%/3 Power Clean & Power Jerk
45%/3 Power Clean & Power Jerk
55%/3 Power Clean & Power Jerk

(55%-80%/2)x6 Power Clean from ghost & Power Jerk from Pause Dip

Do something for 5 mins
Rest 3 mins
Do something for 5 mins