April 3rd


Download the week


Max Repetitions of Deadlifts @ 90%

To Technical Failure 


10 Rounds For Time: 

200 Meter Run 

10-1 Power Cleans (135/95) 

Time Cap: 18 Minutes 

KG | (61/43)


10 Rounds For Time: 

200 Meter Run 

10-1 Power Cleans (155/105) 

Time Cap: 18 Minutes

For the Coach

Resource Drive

Workout Overview


In part 1, we’re moving into week 3 of our max reps strength cycle. Athlete’s should aim to go heavier than last week and target 2+ reps.

In part 2, as the power cleans decrease in this piece, the run distance stays the same. Can you find a smooth enough pace on the big sets of cleans that allows you to hold a tough but consistent pace on the runs to start each round? The end turns into a lung burner with much more running than time at the barbell, don't get pulled out early in this one!


Score | Total time 


Run | Around :60
Power Cleans | Light. Fast cycle rate.

The One | Teaching Focus

Power Clean CatchTeach the receiving position of the power clean as
Butt back, Feet flat, Knees out, Elbows up


200m Run
Reduce Distance
1:00 Time Cap
250m Row
160m Ski
400m Bike
150m Air Run

Power Cleans
Reduce load
Reduce volume
Hang power clean
Sub DBs


In part 1, make sure athletes have a clear understanding of “technical failure” for the max set. For the deadlift you can look for rounding in the back and bar speed as indicators of technical failure.

In part 2, set up your room so that athletes can transition very quickly from the run to the barbell and back onto the run. Ensure that they can safely complete the transition without interfering with other athletes.

Lesson Plan
(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)

General Flow 

  • :30  each
  • 100m run
  • Lunge and reach
  • Lateral lunge and reach
  • Quad pull
  • Knee pull
  • Knuckle draggers
  • Alternating spidermans
  • Downward to upward dog

CT Barbell Flow :15 - :20 each

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

Specific Warm-Up
(9-21 minutes)

Deadlift | tell, show, do, check 

  • Establish stance, grip, & set up
    Bar over middle of foot
    Bar in contact with shins
    Shoulders over bar
    Eyes forward
  • 3 Cued reps hips to above knee
    Hips back first in the descent
    Bar close
  • 3 Cued reps above knee to mid shin
    Knees out of the way
  • 3 Cued reps mid shin to standing
    Driving with the legs
    Shoulders and hips rise together until bar passes knee

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
    Shoulders slightly over the bar
  • Establish catch position
    Butt back
    Feet flat
    Knees out
    Elbows up
  • 3 Cued reps position 1 (mid thigh
    Focus on catch position
  • 3 Cued reps position 2 (above knee)
    Focus on catch position
  • 3 Cued reps positon 3 (mid shin)
    Focus on catch position

(21-33 minutes)

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

(33-39 minutes)

Practice Round 

  • 3 Power cleans
  • 200m run
  • 3 Power cleans


Workout adjustments if needed

(39-57 minutes)

Look For



Check for an upright posture with a slight forward lean from the ankles.

Avoid excessive forward bending at the waist or leaning back.

Power Clean

Catch position.

Cue butt back, feet flat, knees out, and elbows up. Cue “fast elbows”.

  •  Post Workout Clean Up & Chat (57-60 Minutes)

Additional Elements

Home Workout

12 Rounds For Time:
200 Meter Run
12-1 DB Power Cleans


A short story to share.Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration  for him to draw a picture for her as she handed over a piece of paper.

Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.
Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!” Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”

As we grow, give ourselves permission to create “junk”. Give ourselves permission to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time… but we also all know it can’t be that way.

Our own judgment can become our worst enemy, so let’s combat that.
Judge less. And practice more. That’s the secret sauce.

After Party

3 Sets
:20 Chin over bar pull up hold
:20 Ring support (at lockout)
Max set unbroken ring dips
*Use band assistance as needed

Have questions?

Reach out!

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