"Public Property" 

5 Rounds For Time: 

30/24 Calorie Bike Erg 

10 Hang Power Cleans (135/95) 

10 Front Squats (135/95) 

Time Cap: 25 Minutes


5 Rounds For Time: 

25/20 Calorie Echo Bike

15 Squat Cleans (135/95)

Time Cap: 25 Minutes


  • Workout brief: https://youtu.be/12BSY34dbvM
  • Resource Links:  CompTrain Gym Resource Drive
  • We have a classic triplet today with monostructural and weightlifting movements combined. The bike should be completed at a moderate effort that allows us to be aggressive with our pace and effort on the barbell. On the barbell movements we want to keep these as cyclical as possible. Ideally athletes keep this unbroken but in 2 sets at most. 
  • Bike | 2:00 or less
  • Hang Power Cleans: |  :30 or less. 2 sets or less
  • Front Squats | Light to moderate. Unbroken. :60 or less.

The One | Teaching Focus 
  •  Elbows. 
  • Elbows must come through to create a rack position on the clean. On the front squat, drive the elbows up to establish the rack position on the squats.



  • Reduce volume 
  • Sub machine 

Hang power cleans 

  • Reduce load 
  • Reduce volume 
  • Sub DBs

Front Squats 

  • Reduce load 
  • Reduce volume 
  • Goblet squat 
  • Air squat 
  • Squat to target

  • If you’re short on bikes you can pair athletes up and have one athlete start on the barbell and one on the bike. You can also sub in a different machine and have athletes alternate between which machine they use each round. 
  • With a longer workout today you’ll want to keep your warm ups efficient and give athletes plenty of time to determine the best individual modifications to maintain the stimulus of this workout. 


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

General flow 

  • Partner up & get out barbells 
  • 3 Rounds 
  • :60 Bike 
  • :20 downward to upward dog 
  • :20 alternating spidermans 
  • :20 air squat
  • :60 Bike 
  • :20 Stiff leg deadlifts 
  • :20 Front rack elbow rotations 
  • :20 Press overhead & reach
  • :60 Bike 
  • :20 Good mornings 
  • :20 Behind the neck push press 
  • :20 Back squats 

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

Power clean | tell, show, do, check 

  • 5 high hang clean muscle clean 
  1. Focus on fast elbows 
  • 5 High hang power clean 
  1. Focus on full extension before pulling 
  • 5 Hang power clean 
  1. Focus on full extension before fulling 
  • 3 Mid-shin clean 
  1. Focus on keeping the bar close 

Front squat | tell, show, do, check 

  • 3 ¼ squat and hold
  1. Focus on hips initiating the squat 
  • 3 squat and hold 
  1. Focus on high elbows in the squat 
  • 3 Squats 
  1. Focus on weight in the heels
  • 2 building sets to workout weight 
  1. 3 Cleans 2 Front squats 

Primer (6 Minutes) (19-24)
  • Practice Round
  1. At workout weight  
  2. 10/7 Calorie bike 
  3. 5 HPC 
  4. 5 Front squats 
  • Break
  • Workout adjustments if needed

Workout (25 Minutes) (24-49)

Look For 

  • HPC | The timing of their pull. Cue athletes to finish their jump before pulling with the arms. Cue athletes to squeeze their legs before pulling the bar. 
  • Front Squats | Keeping the bar over the middle of the foot. Cue athletes to keep their elbows high. Cue athletes to keep their weight in their heels. 

Post Workout Clean Up & Chat (55-60)


Home Workout  [DBs & jump rope]

5 Rounds For Time: 

400m Run 

10 DB Hang Power Cleans

10 DB Front Squats

Time Cap: 25 Minutes


“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In the “Cone of Learning” (Edgar Dale), we learn:

10% of what we read.

20% of what we hear.

30% of what we see.

50% of what we hear and see.

70% of what we say and write.

90% of what we actually participate in.

Information without application, is knowledge.

Information with application, is wisdom.

After Party 

Row Conditioning 

EMOM 10 

15/12 Calorie row