Part 1: Clean 1-1-1
Full clean if you have good front rack mobility. Otherwise, do power cleans.
Squat Cleans 2/4/6/8/10/12
You may also row 150m/300m/150m/300m/150m/300m instead of running.
Option 1: 135/95
Option 1.5: 115/75
Option 2: 95/65
Modify by doing power cleans.
If you want to do full cleans but aren’t proficient yet, do power cleans followed by a front squat.