On the 3:00 x 3 Sets: 

5 Cleans 

Start First Working Set at 78% & Build



15 Power Cleans

Max Calorie Row 


12 Power Cleans 

Max Calorie Row 


9 Power Cleans 

Max Calorie Row

Barbell: (185/125)

KG | (83/56)



15 Power Cleans at Lightest Weight

Max Calorie Row 


12 Power Cleans at Middle Weight

Max Calorie Row 


9 Power Cleans at Heaviest Weight

Max Calorie Row

OPEN/QUARTERS Athletes Barbell: 155, 185, 205

SEMIS/GAMES Athletes Barbell: 205, 225, 245


  • Workout brief: https://youtu.be/dVIRlJYmYzM
  • Resource Links:  CompTrain Gym Resource Drive
  • In part 1 we’re getting started with our clean cycle. With these cleans athletes can choose to power clean or squat clean. Athletes should plan to maintain whatever variation they start with throughout the duration of the cycle. Reps should be completed as quick singles with no more than 3 deep breaths between reps. Today we have some heavy barbell work and rowing for calories with no rest between rounds. How hard can you push the row in each round without getting slowed down on the heavy power clean?
  • Score | Total calories on rower
  • Cleans | Heavy. 2 :00, 1:30, and 1:00 respectively

Teaching Focus 
  • Take the slack out 
  • "Taking the slack out" of the barbell in cleans refers to the initial movement where you remove any excess space or slack between the barbell and your body before initiating the lift. This is crucial for a smooth and powerful clean as it activates the necessary muscle groups for maximum efficiency.  Here are some cues to help you take the slack out of the barbell in cleans: “Arms straight” “Bend the bar against your shins.” 


Power Cleans

  • Reduce Loading/Reps 
  • Hang Power Cleans 
  • Sub Dumbbells

Calorie Row

  • Ski 
  • Bike 
  • Air Runner

  • In part 1, remember that athletes can complete these as power or squat cleans and as cluster set singles, not touch and go reps. In your whiteboard brief and throughout your warm up, help athletes determine what the best choice is for them regarding the squat or power variation of the movement. Remember, we’re looking for maximum power output, so while we want athletes to improve their mobility and technique over time in order to perform squat cleans, it may be best to opt for power cleans for the current cycle. 
  • In part 2, it will be difficult for athletes to share a rower due to the format of the workout. Your best option for managing access to limited rowers in a large group would be to substitute the machine and and include bikes, skiers, or calories on an air runner and have athletes alternate machines each round. 


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

General flow 

  • General flow 
  • Get out PVC 
  • 2 Rounds
  • :30  Row
  • :20 PVC pass through
  • Establish snatch grip here
  • :20 Alternating spidermans 
  • :20 Squat jumps 
  • :20 PVC around the world 
  • :20 Bootstraps with reach 
  • :20 Down dog - actively driving head through
  • :20 PVC goodmornings 
  • :20 Scorpions
  • :20 Push up to down dog 

Specific Warm Up (12 Minutes) (9-21)

Clean | tell, show, do, check 

  • W/ PVC
  • Establish stance, grip, set-up
  1. Feet shoulder width apart 
  2. Hands outside shoulders with full grip on bar 
  3. Bar in contact with shins 
  4. Shoulders slightly over the bar 
  5. Eyes on horizon
  6. Focus on “taking the slack out” of the bar on all set up positions
  • 5 Midshin to knee deadlifts 
  1. Focus on driving through the heels
  • 5 Clean deadlifts 
  1. Focus on keeping the bar close 
  • 5 Deadlift + shrug 
  1. Focus on timing of full extension then shrugging 
  • 5 Clean High Pulls from hang 
  1. Focus on full extension then pulling the elbows high and outside 
  • 5 Muscle cleans from hang 
  1. Focus on fast elbows 
  • 5 Hang muscle cleans 
  1. Focus on timing of full extension then pulling
  • 5 Snatch drops 
  1. Focus on quick footwork 
  2. Drop 2’’ lower each rep and finish in front squat position 

PVC Away, barbell out 

  • 3 Deadlift 
  • 3 Deadlift + shrug 
  • 3 Hang Clean high pulls 
  • 3 Hang muscle clean 
  • 3 Hang power clean 
  • 3 Hang squat clean 

Strength (20 Minutes) (21-41)
  • 10:00 to build to workout weight
  • Every 2:00 x 5 sets 
  • Transition to part 2 

Primer (6 Minutes) (41-47)
  • Practice Round
  1. On a 1:00 Clock:
  2. 5 Power Cleans
  3. Max Calorie Row
  • Break
  • Workout adjustments if needed

Workout (9 Minutes) (47-56)

Look For 

  • Deadlift | Rounding the back. Cue squeezing the shoulder blades and keeping a big chest. Driving through the legs. Cue athletes to keep the chest lifted and to stand their deadlift up by driving the legs into the ground. Keeping the bar close, cue athletes to pull the bar into their body throughout each rep.
  • Row | Creating power through the legs. Cue the athletes to finish their leg drive and open the hips before pulling the handle with the arms. Look for a sound catch position with the athlete maintaining nearly vertical shins each stroke. 

Post Workout Clean Up & Chat (56-60)


Home Workout  [DBs & jump rope]


30 Double DB  Power Cleans

Max Burpees over DB 


20 Double DB Power Cleans 

Max Burpees over DB 


10 Double DB Power Cleans 

Max Burpees over DB 


“If failure is not an option, neither is success.”


We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.


That’s a dangerous person. Dangerous enough… to accomplish something great.


We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.


If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.


Life is so short.

There’s no time to bunt.

Let’s swing for the fences.

After Party 

For quality 

40 Strict dips 

40 Ring rows