Wednesday 11/05/2025

STRENGTH

Part 1)

4x2 Segment (pause 2 sec @ knee) power or squat Clean @ 70-77% of 1RM Clean

*These should be singles!

Part 2)

Every 2 Min For 10 Min (5 sets)

1 Hang + 1 High Hang Squat Clean @70-77% of 1RM Clean

*Can be singles or UBK - you choose!

WORKOUT

“Thruster Waves”

3 Sets of the following: (12 min total)

EMOM 4

Min 1) 3 Thrusters 95/65

Min 2) 3 Thrusters 115/80

Min 3) 3 Thrusters 135/95

Min 4) 3 Thrusters 155/105

*Weights do not need to be the prescribed ones above, but aim to keep the stimulus of light, moderate and heavy reps!

*Aim to keep the 3 reps UBK.