On the 3:00 x 3 Sets: 

3 Cleans 

Start First Working Set at 80% & Build

"Sham" [HERO]

7 Rounds For Time: 

11 Deadlifts (Bodyweight) 

100 Meter Sprint 

Time Cap: 12 Minutes 


For Time: 

30 Power Cleans 

600 Meter Run 

30 Push Jerks 

OPEN/QUARTERS Barbell: (135/95)

SEMIS/GAMES Barbell: (155/105)

Time Cap: 10 Minutes


  • Workout brief: https://youtu.be/BpBN-_qhuLY
  • Resource Links:  CompTrain Gym Resource Drive
  • In part 1 we’re on week 2 of our clean cycle. Keep in mind that these can be power or squat cleans but athletes should complete whatever variation that began the cycle with last week. In part 2 we have an aggressive couple with the hero workout, Sham. While it says bodyweight for the deadlift, athletes should modify to a load that should feel on the light end of moderate and can be completed unbroken every round. 
  • Deadlifts | Light to moderate. Unbroken. :45 or less
  • Sprint | :45 or less 

The One | Teaching Focus 
  • Press the earth away
  • Today’s critical teaching point is to focus on standing the barbell up by driving the legs hard into the ground which is what creates elevation on the bar. Teach athletes how to execute the deadlift and the clean as a leg press more than a hinge. Cue driving the feet hard into the ground to begin the lift. 



  • Reduce load 
  • Reduce volume 
  • Elevate pulling surface 
  • Sub DB/KB 


  • Reduce distance
  • Sub Machine

  • Remember that these cleans can be power or squat, but athletes should continue whatever variation that they began the cycle with last week. Reps should be completed as singles with no more than 3 breaths between reps. Manage your room so that everyone can clean safely. 
  • In part 2,  all athletes should have their own barbells if possible. Organize your room so athletes can eliminate as much transition time as possible from the deadlift to the run and from the run back to the deadlift. 


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

General flow 

  • Get out PVC 
  • 2 Rounds
  • 100m Run
  • :20 PVC pass through
  1. 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 (15 Minutes) (9-24)

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 
  • 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 Clean 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 (15 Minutes) (24-41)
  • 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. 11 Deadlifts 
  2. 100m Sprint 
  3. Should be completed in :90 or less 
  • Break
  • Workout adjustments if needed

Workout (10 Minutes) (47-59)

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. 
  • Run | Pacing. We want athletes to keep the pace and effort high on the run. If they are struggling to keep a high effort, encourage them to pull back the distance. 

Post Workout Clean Up & Chat (59-60)


Home Workout  [DBs & jump rope]

7 Rounds For Time: 

15 DB Deadlifts 

100 Meter Sprint 

Time Cap: 12 Minutes 


“Life is like sailing. You can use any wind to go in any direction.”  - Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?


Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want. 


When the challenge strikes, we don’t adjust the goal. We adjust the sails.

After Party 

3 Sets 

6 Single DB OH box step up R

6 Single DB OH box step up L 

5 Tall box jumps