Dynamic group warm-up


Pre-squat hip opener
Banded shoulder stretch (front rack + overhead + bully/extension)


In 15 mins establish a 1 rep max: Squat Clean Thruster

Bar must be taken from the ground into a full squat in one motion, and a thruster must be completed directly out of that clean. (ie. no power clean + front squat, or squat clean + push press or jerk.)

Squat Clean Thruster x 1


Partner “Chief”
In team of 2, complete AMRAP in 5 minutes of:
3 x Power Cleans (135/95lbs)
6 x Push-ups
9 x Squats
– Rest 1 min, and repeat for a total of 5 rounds.

– Partners must alternate complete rounds only within the 5 min AMRAP.
– Count the total number of rounds + reps completed by your team.
– Pick up where you left off after the rest period to complete each round. (If partner B has completed 3 push-ups when rest is called, at the beginning of the next round partner B will complete 3 more push-ups and 9 air squats to complete the round before their partner takes over.)