Jun 12

High & Mighty

Download the week


Power Clean

Max Repetitions of Power Cleans @ 90%

* To Technical Failure

* Add 10# To Each Set From Last Attempt (4/24/24)

"High & Mighty"

3 Rounds:

10 Power Cleans @weight(115/85)

10 Box Jumps (30"/24")

Directly Into...

2 Rounds:

10 Power Cleans @weight(135/95)

10 Box Jumps (30"/24")

Directly Into...

1 Round

10 Power Cleans @weight(155/105)

10 Box Jumps (30"/24")

Time Cap: 18 Minutes


4 Rounds

10 Power Cleans, (185/125)

10 Burpee Box Get-Overs (48"/40")

Time Cap: 18 Minutes

For the Coach

Resource Drive

Workout Overview


In part 1, we’re back with our second time through power clean. Athletes should be targeting 2-4 reps at #10 heavier than the load they used the first time we performed power clean during this cycle. If athletes didn’t complete the power clean the first time, they’ll target 90%.  In part 2, our fatigue will increase while our barbell weight increases. Therefore, athletes should choose a weight to start that they can hold unbroken sets for the first 3 rounds. Pacing the box jumps in the beginning will be important to catch your breath before going back to the barbell.


Time to complete work. Add 1s per rep not completed if time capped.


Power Cleans | Bar: 1 unbroken.  Bar 2: small sets.  Bar 3: singles
Box Jumps | Less than 1:00 each time.

The One | Teaching Focus

Bar Path
Straight bar path: The barbell should travel in a vertical line close to the body during both the ascent and descent.


Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells

Reduce Reps
Reduce Box Height
Box Step-Ups
15 Squat Jumps
Reverse Lunges


Athletes should use their own barbell for part 2, ensure they have their weights ready to load for when the weight increases.

Athletes can share the box and use the “you go I go” technique.

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

(3-9 minutes)

General Flow 0:20-0:30 each

  • Childs pose
  • Downward dog
  • Upward dog
  • Scorpions
  • Box step ups
  • Jumping jacks
  • Air squats
  • Box step downs
  • Push ups
  • Box jumps

CT Barbell Flow :15 - :20 each

  • Goodmornings
  • Back squat
  • Elbow rotations
  • Press & reach
  • Stiff leg deadlifts
  • Front squats

Specific Warm-Up
(9-21 minutes)

(9-19 minutes)

Power Clean | tell, show, do, check

  • Establish stance, grip, & set-up

Hip-width stance

Hands just outside shoulders with full grip on the bar

Bar in contact with shins

Hips down

Shoulders slightly over the bar

  • Teach receiving position

Feet flat, butt back, knees out, elbows high

  • 5 cued reps position 1 (mid thigh / hip)

Focus on full extension before pulling and catching

Hold landing position

  • 5 Cued reps position 2 (above knee)

Focus on keeping the bar close throughout

Hold landing position

  • 3 Cued reps position 3 (mid shin)

Focus on butt down, and bar tight

Hold landing position

  • Add lightweight
  • 2 Cued reps

Focus on set up

Focus on full extension before pulling and catching

Focus on receiving position

(21-33 minutes)

(19-31 minutes)

  • 10:00 window
  • Builds based on coach or athlete discretion
  • Transition to part 2

(33-39 minutes)

(31-37 minutes)

Practice Round

  • 10:00 window
  • Builds based on coach or athlete discretion
  • Transition to part 2


Workout adjustments if needed

(39-55 minutes)

(37-55 minutes)

Look For

  • Power Clean

Look for consistency in form across multiple repetitions, ensuring that athletes maintain proper technique throughout the set.

  • Box Jump

Emphasize a soft and controlled landing on the box to minimize impact on joints.

  • Post Workout Clean Up & Chat (55-60 Minutes)

Accessory Work

Aerobic Capacity
12 Sets:
40 Seconds Row
20 Seconds Rest

Additional Elements

Have questions?

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