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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AMRAP in 12 minutes

4 Dumbbell Step-Ups (2x50/35 lb, 20 in)
4 Toes-to-Bars
4 Single-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)

Add 4 repetitions to each movement after every round.

AMRAP in 5 minutes

5 Power Cleans (135/85 lb)
10 Bar Facing Burpees

5 Rounds for Time

15 Deadlifts (155/105 lb)
10 Bar-Over Burpees
5 Power Cleans (155/105 lb)

5 Rounds for Time

7 Squat Cleans (165/115 lb)
7 Shoulder-to-Overheads (165/115 lb)
7 Burpee Chest-to-Bar Pull-Ups

2 minutes Rest between rounds

8 Rounds for Time

7 Power Cleans (155/105 lb)
22 Double-Unders
18 Burpees
 
Then, 
2,056 meter Weighted Run (20/14 lb)

For Time

Buy-In:
500 meter Row

Then, 30-20-10 reps of:
Hang Power Cleans (95/65 lb)
Pull-Ups
Kettlebell Swings (24/16 kg)
Burpees

For Time

From 0:00-3:00, 21-15-9 reps of:
Chest-to-Bar Pull-Ups
Front Squats (135/95 lb)

Rest 1 minute

From 4:00-7:00, 21-15-9 reps of:
Toes-to-Bars
Overhead Squats (135/95 lb)

Rest 1 minute

From 8:00-13:00, 21-15-9 reps of:
Power Cleans (135/95 lb)
Bar Facing Burpees

For Time

60 Wall Ball Shots (20/14 lb)
50 Deadlifts (135/95 lb)
40 Burpees
30 Snatches (135/95 lb)
20 Pull-Ups
10 Clean-and-Jerks (135/95 lb)

For Time

37 Squat Cleans (185/135 lb)

For Time

60 Clean-and-Jerks (135/95 lb)