7 x every 3 min

3 Thrusters

Goal & Intensity
-Build power and control through a clean setup and a strong thruster triple.
-We want to see precise, heavy, but smooth lifts trough out this session
-NO CLUSTERS after the initial lift.
-This is a strength and technique-focused day (RPE 7–8) – the load should challenge you without compromising form or timing.
-Control your breathing during the thruster — inhale before the squat, exhale through the press.
-It keeps your rhythm steady and your midline braced.
RPE: 7–8 – heavy but not maximal. Every set should look clean and intentional.
Why: This workout develops total-body strength, barbell efficiency, and stability under fatigue, directly improving both lifting and conditioning performance.