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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12 Rounds For Time

10 Dumbbell Hang Squat Cleans (2x45/35 lb)
6 Handstand Push-Ups on Dumbbells

 5 Rounds for Time (in a Team of 3)

10 Squat Cleans (60/40 lb)
20 Push-Ups
Rest

4 Rounds for Time

4 Power Cleans (205/145 lb)
4 Front Squats (205/145 lb)
4 Shoulder-to-Overheads (205/145 lb)

2-4-6-8-10-12-14-16 Reps For Time

100 meter Shuttle Sprint
Dumbbell Clusters (2x65/45 lb)

3 Rounds for Time

50 Wall Ball Shots (20/14 lb)
10 Clean-and-Jerks (95/65 lb)

3 Rounds for Time

1 Squat Snatch (115/85 lb)
2 Squat Cleans (115/85 lb)
3 Hang Cleans (115/85 lb)
4 Power Snatches (115/85 lb)
1 Rope Climb (15 ft)

For Time

15 Clean-and-Jerks (135/95 lb)
300 meter Run
10 Clean-and-Jerks (155/115 lb)
300 meter Run
5 Clean-and-Jerks (185/135 lb)
300 meter Run
10 Clean-and-Jerks (155/115 lb)
300 meter Run
15 Clean-and-Jerks (135/95 lb)
300 meter Run

For Time

10-8-6-4-2 reps of:
Bar Muscle-Ups
Squat Clean Clusters (155/105 lb)

*Perform after each movement:
15 foot Handstand Walk

Time Cap: 18 minutes

With a running clock in 25 minutes

1.5 mile Run

Then AMRAP in remaining time:
11 Chest-to-Bar Pull-Ups
7 Hang Squat Cleans (155/105 lb)
7 Push Presses (155/105 lb)

AMRAP in 20 minutes

400 meter Run
11 Power Snatches (95/65 lb)
17 Pull-Ups
13 Power Cleans (95/65 lb)