On the 3:00 x 3 Sets: 

2 Cleans 

Start First Working Set at 82% & Build

"Optimus Power" 


Wallballs (20/14) 

On the Minute [Starting at 1:00]:

5 Power Cleans (135/95) 

KG | 

Medball (9/6) 

Power Clean | (61/43)



Wallballs, (20/14) to 10/9 ft

On the Minute [Starting at 1:00]:

3 Power Clean & Jerks

OPEN/QUARTERS: (185/125)

SEMI/GAMES: (225/155)


  • Workout brief: https://youtu.be/aBTRcd-LYz4
  • Resource Links:  CompTrain Gym Resource Drive
  • In part 1 we’re in week 3 of our clean cycle. Athletes should be encouraged to continue with whatever variation they’ve chosen the prior weeks of this cycle. If they have been performing power cleans they should opt for power cleans today, same concept for squat cleans. If athletes have not been present for previous weeks then they should choose whatever allows them to lift the most weight and maximize their power output. In part 2 we have the p[ower clean version of the workout "Optimus Prime", this is a full body workout, highly cyclical, and is  an extreme dose of intensity for our athletes. 
  • Score | Total wallballs 
  • Power cleans |  Moderate. Unbroken.
  • Wallball | 15+ reps per minute 

The one | Teaching Focus 
  • Elbows beat the feet 
  • In our power cleans we want the simple focus for our athletes to be extremely fast, aggressive elbows. You can cue them to have their elbows beat their feet when they receive their power clean. 


Wall ball 

  • Reduce Load /Target
  • Single Dumbbell Thrusters
  • Empty Barbell Thrusters
  • 1.5 x Air Squats

Power Clean

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

  • In part 1 pair athletes up and call the lifts “on the minute” in a way that allows you to get eyes on every athlete at some point throughout the 3 sets. When seeing and correcting, scan the room for athletes static/set up position and pick one athlete to watch dynamically. 
  • In part 2, manage your room set up so that athletes have the most efficient and minimal transition from the barbell to their wall ball station. If you are short on bars, medballs, or wall space you can pair athletes up and start one group :30 behind the other. 


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

General flow 

  • Get out barbells & medballs
  • :20 Quad pull 
  • :20 Knee pull 
  • :20 Stiff leg deadlifts 
  • :20 Arm swings 
  • :20 Arm wraps 
  • :20 Front rack elbow rotations 
  • :20 Alternating spidermans 
  • :20 Bootstraps 
  • :20 Goodmornings 
  • :20 Air squats 
  • :20 Squat Jumps 
  • :20 Medball squat 
  • :20 Medball thruster 

Specific Warm Up (10 Minutes) (9-19)

Clean | tell, show, do, check 

  • With PVC
  • Establish stance and grip 
  1. Feet hip width apart
  2. Hands outside shoulders with full grip on bar 
  • 5 Dip and drive 
  1. Focus on speed of the dip and drive 
  • 5 High pull 
  1. Focus on timing of hips open then elbows high and outside
  • 5 Muscle clean 
  1. Focus on the one focus on fast elbows 
  • 5 Clean drops 
  1. Focus on fast footwork while maintaining while elbows 
  • 5 Hang Power Cleans 
  1. Focus on fast elbows
  • 5 Front squats 
  1. Focus on high elbows 
  • With barbell & same focus points
  • 3 High pull 
  1. Focus on timing of hips open then elbows high and outside
  • 3 Muscle clean
  1. Focus on the one focus on fast elbows 
  • 3 Clean drops
  1. Focus on fast footwork while maintaining while elbows 
  • 3 Hang Power Cleans 
  1. Focus on fast elbows
  • 3  Squat cleans 
  1. Focus on fast elbows 

Strength (20 Minutes) (19-39)
  • 10:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (6 Minutes) (39-45)
  • Practice Round 
  1. :60 AMRAP
  2. 3 Power cleans 
  3. Max wall balls 
  • Break
  • Workout adjustments if needed

Workout (45-55)

Look For 

  • Power cleans | Fast elbows. Cue “elbows should beat the feet.” 
  • Wall balls | Timing of extending the hips and legs before throwing the ball. Cue athletes to keep their chest up and to not allow the ball to pull their torso downward. 
Post Workout Clean Up & Chat (55-60)


Home Workout  [DBs & jump rope]

AMRAP 12: 

Single DB Thrusters 

On the Minute [Starting at 1:00]:

10 Double DB Power Cleans 


“Think like an immigrant. Act like an artisan.”

To “think like an immigrant” is to have a mindset where nothing is owed. There’s no legacy spot awaiting me. I’m not owed a job, a title bump, or a promotion. That no matter who or what I was yesterday, I’m brand new today. So I better plan to work harder than I ever have before to achieve my goals.

To “act like an artisan”, is to live a life of passion. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.

Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone… and we’ll earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see.  We are humble, we are hungry, and we are the hardest damn workers in the room.

Can you list 3 things you did yesterday that you are proud of?

After Party 

5 Rounds 

20 Hollow Rocks 

20 V-Ups 

Rest 2:00