Williams has Green perform cleans with a tempo. "We do it at full speed. It's a fast tempo, it's an aggressive tempo and we go after the bar. We attack the bar," he explains.

Green starts with 4 to 5 sets of 10 reps. Throughout the training cycle, the reps decrease to 6 per set. Perform reps rapidly, one after the other during each set. Then, use the time to add additional weight to the bar between sets as your rest time—typically about 30 seconds.