Banded lower body warm-up

2 sets:
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
20 banded side steps (moving right)
20 banded side steps (moving left)

Progressive warm-up

1 set:
20 jumping jacks
10 reverse lunges

1 set:
20 skier jacks
10 elevated reverse lunges

1 set:
20 mountain climbers
10 alternating single-leg squats to a target

1 set:
10 up-downs
10 alternating single-leg squats with heel hook

1 set:
5 burpees
10 alternating single-leg squats

Pre-workout
On a 8:00 clock:
Build to a heavy complex
1 clean grip deadlift
1 clean pull
1 hang power clean
1 power clean

- RX -
AMRAP 10:
20 alternating single-leg squats
10 power cleans (125/185 lb)

- INTERMEDIATE -
AMRAP 10:
10 alternating single-leg squats
10 power cleans (95/135 lb)

- BEGINNER -
AMRAP 10:
10 alternating reverse lunges
10 power cleans (35/45 lb)

- MASTERS 55+ -
AMRAP 10:
20 alternating single-leg squats
10 power cleans (95/135 lb)

Accumulate:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
:30 seated pike stretch

AMRAP 10:
20 alternating single-leg squats
15 double-DB power cleans (35/50 lb)

3 sets:
10 strict toes-to-bars
20 GHD back extensions
- Rest as needed between sets.