Power Clean Thruster
10 reps
Power clean the bar up, then squat and press it overhead in one flow.
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QUADS
Power Clean Thruster
This links a power clean into a thruster, so you pull the bar to your shoulders and immediately ride a squat into an overhead press. It loads the legs, shoulders, and arms while building explosive strength and conditioning. A tough, efficient full-body movement that keeps your heart rate high.
How to do it
- 1
Set up over the bar with feet shoulder-width, toes slightly out, and the bar near your shins.
- 2
Hinge and grip the bar overhand at shoulder width, then explosively extend hips and knees to pull it up.
- 3
Catch it on your shoulders in a partial squat as your elbows snap under.
- 4
Without pausing, sit into a full front squat.
- 5
Drive up out of the squat and press the bar overhead until your arms lock out.
- 6
Lower the bar to your shoulders and back down, then repeat.