For Load
3 Thrusters
7 x every 3 min

Goal & Intensity
-In the main piece we work strength and capacity with heavy thrusters.
-Short work windows with enough rest allow you to push heavy and stay technical each set.
-The aim is to challenge yourself while keeping safe movement.
-Make the squat and press one fluid motion – don’t sit too long with the bar on your shoulders.
RPE: 7–8 – weights feel heavy but movement remains under control.
Why: This session develops max and explosive strength while building confidence under heavy barbell work. Thrusters combine full-body strength and stamina, making this a key part of the week’s balance.