7 x every 3 min
3 position
Squat clean

Goal & Intensity:
- Prepare the body for pulling and build strength and timing.
Execution:
Primer: 3 rounds every 1:30 minutes — 3 Halting Clean Deadlifts.
Main: 7 rounds every 3 minutes — 3-position Squat Clean (high hang, hang, floor).
Progress:
- Gradually increase load while maintaining good technique, but not over 85%
- Tip: Keep your back tight and reset your position properly before each lift.
Primer RPE 5, main part RPE 7–8