7 x every 3 min

4 thrusters

---

Goal & Intensity
-Build heavy but repeatable thrusters with consistent mechanics across all seven sets.-This is about earning load through quality movement, not rushing reps.
-Moderate-to-heavy barbell cycling where all 4 reps stay smooth and technically sound within each 3-minute window.
RPE: 7–8 by the final sets. You should always have 1–2 good reps left in reserve.
💡 Coach’s Tip
Use the first rep to set your rhythm, if the first rep is slow or unstable, the bar is already too heavy.
Why this workout: Thrusters demand leg drive, midline control, and efficient overhead positioning. This structure trains strength under fatigue while reinforcing sustainable barbell mechanics you can repeat in longer workouts.

AHAP, but sets as close as possible. Do NOT "build up" to a 6RM/last set!

BENCHMARK
For time:
30 clean and jerks (42,5/60 kg)

Scaled WOD
For time:
30 clean and jerks

Pressing snatch balance
EMOM 6 min
3 reps
-for quality

4-5 rounds for quality
10 RDL double overhand grip
15 banded hamstring curls
60 secs rest

Work in pairs and switch

"Partner WOD"

100 Wall Balls
50 Burprees
100 Sit Ups
50 Burpees
100 Push Ups
50 Burpees
100 Pull Ups
50 Burpees
100 Squats
50 Burpees
100 Deadlift 100/60kg
50 Burpees
100 OH Squats (Medball)

Power snatch + 2 Snatch balance @ 65%

EMOM 10

3 Power Snatches
60% of Max Snatch

EMOM 12

Power clean + Push Jerk + Hang power clean + Split Jerk

@ ~60%

3 rounds, 3 min each set @ 70%

1.
3 min Row

2.
30 s KB Front rack+Overhead hold R
30 s KB Front rack+Overhead hold L
30 s KB Farmer+Front rack hold R
30 s KB Farmer+Front rack hold L

3.
3 min Bike

4.
15 Wallballs
15 Box Jumps

*Wallball and Boxjumps 1 round/3 min