Workout Notes:
How to determine "moderate" weight? It's easy. Find a weight that leaves you with 2-3 reps left in the tank at the end of your set. If we are asking for a 6 set, you should finish the 6 reps thinking, "could have done 9."
Since we haven't been going heavy with power lifts or parts of the OLYs for some time, man of you will need to scale back a bit until your body is up to speed. How can you know if you need to scale back a bit? If you are wondering - you do!
Each rep is touch and go! Don't count the set if you are dropping between each rep. That being said ...,
DROP that stupid bar if you get in trouble. Where people get hurt most often is while trying to recover a fast lift (power clean, PSC) that has been missed. NEVER, NEVER, NEVER a good idea. If that bar isn't precisely where you want it when you accelerate it to the racked position - BAIL! Live to lift another set, man.
Might consider trowing down 50-100 stab situps after this workout to decompress the spine a bit (read: Decompressing - by Neil).
Remember, these are straight sets today, not super sets.