"Clean Freak"


[Part 1]

Clean & Jerk

10 Rep Max

[Part 2]

"Clean Freak" [COMPETE & TRAIN]

2 Squat Cleans* (135/95)
40 Double Unders
8 Toes to Bar

* Add 2 Squat Cleans Every Round

KILOS: 61/43

"Clean Freak" [SWEAT]

2 Squat Cleans* (95/65)
40 Double Unders
8 Toes to Bar

* Add 2 Squat Cleans Every Round

KILOS: 43/29

Daily Mindset

“Waste No More Time Arguing What A Good Person Should Be. Be One.” - Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
20 Second Single Unders
20 Second Cossack Squats
20 Second Inchworms
20 Second Squat to Stand
20 Second V-Ups

How to Run the General Warmup

WOD Brief - Stimulus [5:00 - 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Rounds + Reps
  • Squat Cleans: Weight we can cycle 10+ reps unbroken when fresh.
  • Double Unders: Should take no more than 45 seconds when fatigued.
  • Toes to Bar: Variation we can complete 20+ reps in under a minute when fresh.

Clean Freak Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 12:00]

5 High Hang Cleans
5 Above Knee Cleans
5 Mid Shin Cleans

5 Strict Press
5 Push Press
5 Push Jerk

Clean & Jerk Teaching Video

Part 1, Clean and Jerk [12:00 - 27:00]

Allow 15 minutes to build. If you want to put it on a clock, allow attempts on the…
0:00, 2:00, 4:00, 6:00, 9:00, 12:00, 15:00

Teaching, Part 2 [27:00 - 32:00]

10 Scap Pull-Ups
10 Kip Swings
5 Knee Raises
5 Kipping Straight Leg Raises
3-5 Toes to Bar

Toes to Bar Teaching Video

How to Run the Teaching Portion

Strategy [32:00 - 33:00]

  • Singles on the cleans.
  • Breathe on the double unders.
  • Fast transition to the toes to bar.

How to Discuss Strategy

Practice Round [33:00 - 34:00]

2 Squat Cleans
20 Double Unders
4 Toes to Bar

How to Run a Practice Round

Bathroom, Water, Questions [34:00 - 36:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Bathroom, Water, Questions Video

Workout [36:00 - 51:00]

It is the coach's responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should hear their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

How to Run a Workout

Community Building [51:00 - 60:00]

Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.

Or this could be a time for the coach to make 1-on-1 connections on a deeper level.

This may be some of the most important minutes of the entire class. Build your community here.

Community Building Video



  • Front Squat
  • Power Clean
  • Sub Dumbbells


  • 60 Single Unders
  • 30 Seconds of Practice
  • 8/6 C2 Machine Calories


  • V-Ups
  • Abmat Sit-Ups
  • Knee Raises

Home WOD

2 Dumbbell Squat Cleans*
40 Double Unders
8 V-Ups

  • Add 2 Squat Cleans Every Round

After Party

3 Giant Sets:
7 Contralateral Kettlebell Reverse Lunge (Left)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric
7 Contralateral Kettlebell Reverse Lunge (right side)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric

Rest 2 Minutes Between Sets