Cluster
10 reps
Clean the bar to your shoulders, then squat and press into a thruster.
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QUADS
Cluster
An advanced combo that strings a clean straight into a thruster. It works the quads hard while recruiting muscles across the whole body, and the explosive finish carries over directly to the clean and jerk, making it great for building power.
How to do it
- 1
Set up over a loaded barbell with feet about hip-width apart and a shoulder-width grip.
- 2
Explosively pull the bar up and catch it on your shoulders in a front-rack position, dropping into a squat.
- 3
Stand out of the clean to reset your stance.
- 4
Sink into a front squat, keeping your elbows high and torso upright.
- 5
Drive up out of the squat and press the bar overhead in one motion to finish the thruster.
- 6
Lower the bar back down and reset for the next rep.