Squat Clean Thruster, Bike, and Shoulder-to-Overhead Chipper
Friday, October 9th, 2026
Strength + Metcon//Chipper
Rx
Strength Squat Clean Thrusters 4 Working Sets of 1.1.1 Rest 0:20 Between Singles For Time 50/40 Calorie Bike 30 Shoulder-to-Overhead (135/95) 40/30 Calorie Bike 20 Thrusters (135/95)
Level 2
Bike: 40/32 then 30/24 Calories Barbell: 95/65
Level 1
Bike: 35/30 then 24/18 Calories Barbell: 45/35
Goal: Build heavy clean-to-thruster strength, then test leg and shoulder stamina through descending bike and barbell volume.
Stimulus: Treat the strength singles as high-quality efforts. In the chipper, choose a barbell load that allows steady shoulder-to-overhead sets and thrusters in manageable chunks after the bike.
Movements
squat-clean-thrusterbikeshoulder-to-overheadthruster
Equipment
barbellassault-bike