Thrusters

7-5-3-3-5-7

Go every 2:30

10x3 Clean & Jerk

Pause 5 seconds at every position. (hang, high hang, bottom of squat, receiving position of the jerk)

Max 50% of clean & jerk 1RM

3 rounds:
6 OHS AHAP
10 T2B

Every 3min for 5 Rounds:

10 T2B
50s Plank Hold

3 x C & J @ 40%
TNG (Barbell Cycling)

Find your 1RM max for Back Squat

For load

7 x every 3 min
3 low hang power clean

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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.

Hang snatch 5x3 @ 70% (up wt on last set if you feel good)

12 EMOM:

1. 3 split jerks
2. 2 split erks
3. 1 split jerk
4. Rest.

70-80-90% C&J max.

Alternate through.
1. 2-4 Sandbag or DBall clean to shoulder
2. 1-3 rope climbs
3. 15m HSW
4. 10-15 t2b
5. Rest