– Strength: Today we are completing 6 x 3 power cleans followed by some single-leg work which we’ll review. All of this work should be challenging. Your clean technique should be consistent across all sets. – Metcon: Today should be performed at 100% intensity meaning an all-out sprint for 20 seconds. You will get plenty of rest between each interval so make sure you go as hard as possible during those 20-second sets. These sprint workout intervals are important in developing your anaerobic system.