For max reps:
Thrusters
Hang cleans
♀ 95-lb thrusters, 125-lb hang cleans
♂ 135-lb thrusters, 185-lb hang cleans
Warm up to the prescribed weight and hit a single, maximum-effort set for each movement.
Rest as needed between each effort.
Post loads used and reps completed to comments.
Scaling:
Reduce load to perform at least 10 unbroken reps of each movement.
*Beginners should practice maintaining sound mechanics at moderate loads rather than performing a single-set of maximum reps.
Intermediate option / For max reps:
Thrusters
Hang cleans
♀ 80-lb thrusters, 95-lb cleans
♂ 115-lb thrusters, 135-lb cleans
Beginner option / For load:
5-5-5
Thrusters
5-5-5
Hang cleans
♀ 55-lb thrusters, 65-lb cleans
♂ 75-lb thrusters, 95-lb cleans
"Movement Resources"