7 x every 3 min
1 top of the knee hang power clean
+
1 Pause squat clean
+
2 split jerk

Goal & Intensity
-Practice Olympic lifting technique with control and build strength and confidence in the receiving position.
-Focus on making every rep look the same — control before load.
- This session blends power and stability — every lift should feel deliberate, even as the weight gets heavier.
- The goal is technical consistency under load.
-Don’t rush through the complex — take a breath between lifts and move the bar with intent, not momentum.
RPE: 7–8 → heavy but manageable; quality of movement stays crisp.
Why: This builds strength, precision, and overhead confidence — the foundation for smoother, more powerful lifts in future sessions.