For Load
6x every 2 min

3 hang power clean

Goal & Intensity
-The first part develops explosive power and clean technique, especially body alignment and hip speed.
-The second part builds leg endurance and mental toughness through a long, steady grind.
-The lifting portion is technical and crisp — every rep should look the same.
-The conditioning piece is slower-paced but demanding, where steady rhythm and pacing are key.
-Find your pace early for the step-ups and stick to it — don’t go out too hot.
RPE: 7–8 → challenging but under control; legs should burn without breaking your form.
Why: This session blends technical strength work with a long endurance effort — a perfect combo for improving movement efficiency and the ability to keep going under fatigue.