7 x every 3 min
3 x Squat Clean

Goal & Intensity
-Prepare the body and nervous system for efficient squat cleans by strengthening the pull phase and reinforcing proper bar path.
-The main work focuses on heavy, clean, and technically sound squat cleans.
-The pre-WOD activates the posterior chain and reinforces powerful leg drive, while the main sets feel explosive and heavy without excessive fatigue.
RPE: 8 — challenging and heavy, but technique remains solid throughout.
💡 Coach’s Tip
Think “push with the legs first” during the pull; the longer the bar stays close to the body, the stronger and safer the lift becomes.
Why this workout: The elevated clean high pull improves start position and force production in the first pull, directly transferring to better squat cleans.