For load

7 x every 3 min
3 low hang power clean

Goal & Intensity
-Build clean-specific power and explosiveness, focusing on a strong pull from below the knee and efficient force production from the low hang position.
-The aim is to transfer a powerful first pull directly into stronger power cleans.
-The pre-WOD feels technical and activating, not fatiguing.
-The main work is sharp and explosive, with every set performed well-rested and with full focus.
RPE: 7–8 — challenging, but speed and technique remain the priority.
💡 Coach’s Tip
In the pull, keep your chest tall and pressure through mid-foot; from the low hang, be patient and let the hips explode before using the arms.
Why this workout: The below-the-knee clean pull strengthens a common weak point in the lift where posture or power is often lost. Low hang power cleans train maximal force production over a short range of motion — a key skill for heavy lifts and high-performance conditioning.