On the 3:00 x 3 Sets: 

8 Deadlifts 

Start First Set at 60% & Build 

"Bounce Back" 


5 Power Snatches

30 Double Unders

Rest 2:00 


10 Deadlifts

30 Double Unders

Barbell: (115/85)

KG | (52/38)



3 Wall Walks

3 Deadlifts 

50 Double Unders 

- Rest 2:00 - 


5 Wall Walks

5 Deadlifts

30 Double-unders

OPEN/QUARTERS Athletes: (275/195)

SEMIS/GAMES Athletes: (315/215)


  • Workout brief: https://youtu.be/AFzGN_Rghc8
  • Resource Links:  CompTrain Gym Resource Drive
  • In part 1 we have some off-cycle strength work with higher volume deadlifts. Athletes should challenge themselves on the load but not be anywhere near failing a rep in these sets. In part 2 we want athletes to choose moderate weight on the barbell that allows for fast singles on the snatches and deadlifts in 1-2 sets. The goal here is to complete the same number of rounds within each AMRAP.
  • Deadlift | Moderate. 1-2 sets
  • Snatch | Moderate. Singles.
  • Double unders | :30 or less 

The One | Teaching Focus 

Leg press 

  • Today’s teaching focus is to emphasize the leg press with both the deadlift and the snatch. Athletes should leave the class with a greater understanding of these movements as a “lower body push” rather than an “upper body pull.” 


Power Snatch 

  • Reduce Loading
  • Hang Power Snatches
  • Dumbbell Power Snatches
  •  Kettlebell Swings 


  • Reduce Loading 
  • Reduce Reps 
  • Sub Dumbbells or Kettlebells
  • Good Mornings
  • Kettlebell Sumo Deadlift

Double Unders 

  • Reduce Reps
  • 1.5x Single Unders
  • Plate Hops
  • Reps of Singles & Doubles (Mix of Both)
  • Time On Any Machine
  • In part 1, athletes can team up in groups of 2 or 3. The assigned lifting time should provide plenty of time for athletes to complete their sets and change loads as needed. 
  • In part 2, athletes will need access to their own barbells and jump ropes. It will be difficult for athletes to share equipment with a workout of this style. If absolutely necessary you can pair athletes up and have some start on the jump rope and their partner begin on the barnell. 


Whiteboard Brief (3 Minutes)(0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)

Get out barbells 

General Flow :15-20 each

  • Arm circles forward
  • Arm circles backward 
  • Arm swings(Up & Over) 
  • Arm wraps 
  • Trunk twists planted
  • Trunk twists w/ rotation 
  • Quad pull 
  • Knuckle draggers
  • Reverse lunge w/ reach
  • Alternating spidermans
  • Downward Dog
  • Squat hold 
  • Air squats 

CT Barbell Flow :15-20 each

  • Goodmornings 
  • Back squat 
  • :30 Single unders 
  • Elbow rotations 
  • Behind the neck press & reach
  • :30 Single unders 
  • Stiff leg deadlifts 
  • Front squats 
  • :30 Single unders or DU

Specific Warm Up (15 Minutes) (9-24)

Double Unders | tell, show, do, check 

  • Establish position 
  1. Hold the handles of the jump rope with a relaxed grip.
  2. The grip should be towards the end of the handles, allowing for better control and wrist movement.
  3. Keep the elbows close to the body, pointing downward.
  4. Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward. 
  • :20 High Singles
  1. Focus on  timing wrist speed
  • :20 Fast Singles:
  1. Focus on wrist rotation and quicken the pace of the jump rope
  • :20 Single-Single-High Single
  1. Focus on controlling the cadence and wrist speed 
  • :20 Single-Single-Double
  1. Focus on speeding up the wrist for the double 
  • :30 Practice 

Snatch | tell, show, do, check

  • Establish stance and grip 
  1. Hip width stance
  2. Wide grip / wide enough to perform PVC pass through with no elbow bend 
  3. Full grip on bar 
  4. Bar in contact with shins 
  5. Shoulders slightly over the bar 
  • 5 Snatch dip + drive 
  1. Focus on speed through the middle
  • 5 Snatch high pull 
  1. Focus on bar close 
  • 5 Snatch land 
  1. Focus on footwork and strong OH position 
  • 3 Cued Snatch 
  1. Focus on driving through the legs to initiate the lift 
  2. “Jump” - Full extension of hips and knees before pulling 

Deadlift | tell, show, do, check

  • Establish stance and grip 
  • Establish set up 
  1. Bar over middle of foot
  2. Bar in contact with shins 
  3. Shoulders over bar 
  4. Eyes forward
  • 5 Cued reps hips to above knee
  1. Hips back first in the descent
  2. Bar close
  • 5 Cued reps above knee to mid shin 
  1. Knees out of the way 
  • 5 Cued reps mid shin to standing 
  1. Driving with the legs. Emphasize leg press. 
  2. Shoulders and hips rise together until bar passes knee
  • 3 Cued lightweight reps 
  1. Driving with the legs. Emphasize leg press. 
  2. Cue “Press the ground away through the heels” 

Strength (17 Minutes) (24-47)
  • 8:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (6 Minutes) (41-47)
  • Practice Round 
  1. 3 Power snatch 
  2. 20 DU 
  3. 6 Deadlifts 
  4. 20 DU
  5. Should all be unbroken and aggressive pace
  • Break
  • Workout adjustments if needed

Workout (10 Minutes) (47-57)

Look For 

  • Deadlift | Driving through the legs. Cue athletes to press their heels through the ground throughout the lift. Cue athletes to keep the bar pulled into the body. 
  • Power Snatch | Driving through the legs to push the bar off the floor rather than pull it off the floor with the upper body. Cue athletes to drive through the heels and then jump before pulling with the arms. 
  • Double Unders | Sound positioning. Cue athletes to keep their elbows slightly bent and their hands down and in front. 

Post Workout Clean Up & Chat (57-60)


Home Workout  [DBs & jump rope]


6 Alternating DB Power Snatch

30 Double Unders

Rest 2:00 


6 DB Devils press 

30 Double Unders

Barbell: (115/85)


“There is a reason between listening, and waiting for your turn to speak.” - Simon Sinek

Listening is a skill.

To not “hear” the words of another, but to truly be in the moment. To listen sincerely.


Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.


In conversations today, pay close attention to our thoughts as the other is speaking.


The intention is this:

Listen with the intent to understand.

Not to reply.

After Party 

5 Sets 

25’ Mixed rack DB carry 

6 Single DB strict press each arm

Hold other DB OH while pressing. 

Mixed rack = 1 DB in front rack, 1 DB OH.