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

800 meter Run
50 Hang Power Cleans (115/75 lb)
600 meter Run 
30 Hang Power Cleans (155/105 lb)
400 meter Run
10 Hang Power Cleans (185/125 lb)

For Time

5 Squat Cleans (135/95 lb)
50 Double-Unders
4 Squat Cleans (165/105 lb)
40 Double-Unders
3 Squat Cleans (185/125 lb)
30 Double-Unders
2 Squat Cleans (205/135 lb)
20 Double-Unders
1 Squat Clean (225/155 lb)
10 Double-Unders

5 Rounds for Time

7 Bar Muscle-Ups
7 Dumbbell Squat Clean Thrusters (2x70/50 lb)

AMRAP in 30 minutes

30 Double-Unders
8 Squat Cleans (155/110 lb)
11 Hand Release Push-Ups

3 Rounds for Time

10 Handstand Push-Ups
20 Hang Squat Cleans (115/80 lb)
3 Rope Climbs

AMRAP (Team of 3) in 50 minutes

3 Rope Climbs (1 each)
15 Power Cleans (60/40 kg) (5 each)
19 Alternating Wall Ball Shots (9/6 kg)

Four 2-minute AMRAPs in 11 minutes

15/11 calorie Row
5 Hang Power Cleans (135/95 lb)
Max Unbroken Shoulder-to-Overheads (135/95 lb)

Rest 1 minute between rounds

5 Rounds For Time

5 Power Cleans (135/95 lb)
10 Front Squats (135/95 lb)
5 Jerks (135/95 lb)
20 Pull-Ups
90 seconds Rest

7 Rounds for Time

71 Double-Unders
14 Deadlifts (135/95 lb)
6 Hang Power Cleans (135/95 lb)
9 Front Squats (135/95 lb)

For Time

50 Double-Unders
5 Power Cleans (135/95 lb)
40 Double-Unders
5 Shoulder-to-Overheads (155/105 lb)
30 Double-Unders
5 Squat Cleans (185/135 lb)
20 Double-Unders
5 Clean-and Jerks (225/155 lb)