Cool man, well done.
I been trying to implement some power/oly lifts into my w/o's. I read somewhere that snatches are better than cleans so I been doing them. Ofcourse many ppl say begin with a light weight but damn I just can't do this exercise with a light weight!!! Argh! I just go all slow and stupid.
I do I think, 4 sets of 4-5 with 65 kg for now. I'm guessing my 1 rep max will be 80-90kg.
I don't think I shall go too heavy though without a trainer, I just can't find one. )-:
Was your traps sore from those lifts alone? I never get sore from my reps so low.
And I hope this doesn't sound dumb but what's the double knee bend you mentioned? I can't picture a single knee bend clean. LOL