Clean

If performed right, this is a technically professional movement to the extent of being a wonderful blend of art and science. It is worth spending time perfecting the different components of this movement before focusing on the complete movement of the Clean.

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For Time

32 Chest-to-Bar Pull-Ups
32 Wall Ball Shots (20/14 lb)
32 Cleans (135/85 lb)
3.2 mile Run

4 Rounds for Time

74 Double-Unders
17 Power Cleans (50/30 kg)
14 Shoulder-to-Overhead (50/30 kg)
53 calorie Row

AMRAP in 20 minutes

1 Power Clean (90% BW)
3 Front Squats (90% BW)
3 Push Presses (90% BW)
1 Clean-and-Jerk (90% BW)
1 minute Rest

One Attempt for Max Reps

Kettlebell Clean and Strict Press
Kettlebell Clean-and-Jerk
Kettlebell Half Snatch

For Time

3 Rounds of:
15 Deadlifts (225/165 lb)
15 Chest-to-Bar Pull-Ups

Then, 3 Rounds of:
6 Clean-and-Jerks (225/165 lb)
6 Muscle-Ups

Time Cap: 15 minutes

21-15-9 Reps for Time (in a team of 5)

Double-Unders
Thrusters (50/35 lb)
Ring Dips
Squat Cleans (45/25 lb)
Deadlifts (2x50/35 lb)

AMRAP in 12 minutes

2 Barbell Complexes (135/95 lb)*
8 Chest-to-Bar Pull-Ups
24 Double-Unders

From 12:01-17:00, establish:
1 rep max Snatch

*1 barbell complex comprises of:
1 Power Clean
1 Hang Squat Clean
1 Thruster
1 Push Jerk

For Time

40 Kettlebell Snatches (24/20 kg)
20 calorie Ski
40 Kettlebell Goblet Squats (24/20 kg)
20 calorie Ski
40 Kettlebell Clean-and-Presses (24/20 kg)
20 calorie Ski
40 Kettlebell Swings (24/20 kg)
20 calorie Ski

AMRAP in 9 minutes

3 Power Cleans (135/95 lb)
3 Front Squats (135/95 lb)
3 Push Jerks (135/95 lb)
9 calorie Assault Air Bike

AMRAP in 20 minutes

10 Medicine Ball Cleans (20/16 lb)
10 Medicine Ball Burpees
10 Medicine Ball Push-Ups
10 Russian Twists (20/16 lb)
10 Pull-Ups
10 calorie Assault Air Bike