April 10th


Download the week

Power Clean 

Max Repetitions of Power Cleans @ 80%

* To Technical Failure 

"Super Size" 

5 Rounds For Time: 

10 Power Cleans (155/105) 

10 Burpee Box Jumps (24"/20") 

Time Cap: 15 Minutes 

KG | (70/47)


5 Rounds for time

5 Power Cleans 225/155

10 Burpee Box Jump Overs, 30/24

For the Coach

Resource Drive

Workout Overview


In part 1 we’re beginning our power cleans within the current strength cycle. Athletes should be aiming for 6-12 touch & go reps and target technical failure as the stopping point.

In part 2, this is definitely a couplet where you want to try and come out smart or conservative and pick up the pace as you go. The spicy combination of these two movements both being explosive hip openers is sure to start to blow up our heart rate as well as slow down our pace if we come out the gate too hot.


Total time to complete work.


Power Cleans | :60  or less. Cycled for quick sets or in fast singles.
Burpee Box Jumps | :90 or less

The One | Teaching Focus

Static positions on power cleans In the catch | Feet flat, butt back, knees out, elbows high
In the set up | Butt down, bar tight, feet press.


Power Cleans
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells

Burpee Box Jumps
Reduce Box Height
Burpee Box Step-Ups
Burpees Only
Box Jumps Only
Burpee Box Jump Overs


In part 1, technical failure can be indicated by bar speed, or a deviation from a quality receiving position.

In part 2, you can manage a large class by allowing athletes to begin on different movements. Set up your room so that the transition from bar to box and box back to bar can be both safe and quick. Teach your athletes how to best share boxes with you-go-I-go jumps.

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 

  • :20 - :30 each
  • Arm swings
  • Arm wraps 
  • Quad pulls 
  • Knee pulls
  • Inchworm to spiderman  
  • No push up burpee (slow)
  • Box step ups
  • Burpees 
  • Bunny hops to tuck jumps 
  • Burpee to tuck jump

CT Barbell Flow

  • :15 - :20 each
  • Goodmornings 
  • Back squats 
  • Elbow rotations 
  • Press & reach 
  • Stiff leg deadlifts 
  • Front squats

Specific Warm-Up
(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

(19-31 minutes)

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

(31-37 minutes)

Practice Round 

  • 5 Power Clean (workout weight)
  • 5 BBJO 
  • 3 Power Clean


Workout adjustments if needed

(37-52 minutes)

Look For

  • Power Clean | Quick elbows.

Athletes should focus on an aggressive elbow turn over as they receive the bar with feet fat, butt back, knees out, and elbows high. 

  • Burpee Box Jump | Footwork.

Athletes should land with their feet outside their hands to create a sound, athletic base that will allow them to go straight into their box jump as they come out of their burpee.

  •  Post Workout Clean Up & Chat (52-60 Minutes)

Additional Elements

Home Workout

5 Rounds For Time:
20 DB Power Cleans
10 Burpees to target


“You’ll miss the best things if you keep your eyes shut” - Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

After Party

3 Sets
8 Barbell bent row (heavy)
1 set of max barbell bent row (light)

Have questions?

Reach out!

Contact Us