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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5 Rounds for Time

20 Wall Ball Shots (20/14 lb)
10 Power Cleans (135/95 lb)

30 Rounds for Time

1 Squat Clean (95/65 lb)
1 Hang Squat Clean (95/65 lb)
1 Thruster (95/65 lb)

3 Round For Time

30 Squat Cleans (95/65 lb)
30 Pull-Ups
800 meter Run

21-15-9-6-3 Reps For Time

Clean-and-Jerks (135/95 lb)
Knees-to-Elbows

For Time

21-18-15-12-9-6-3 reps of:
Pull-Ups
Clean-and-Jerks (135/95 lb)

For Load

From 0:00-8:00, establish:
1 rep max Squat Clean

Then, from 8:01-16:00, establish:
1 rep max Shoulder Press

Finally, from 16:01-24:00, establish:
1 rep max Deadlift

2 Rounds for Time

50 feet Yoke Carry (500/350 lb)
15 Snatches (135/95 lb)
50 feet Yoke Carry (500/350 lb)
15 Clean-and-Jerks (135/95 lb)

For Time

2 km Run
22 Wall Ball Shots (30/20 lb)
22 Muscle-Ups
22 Wall Ball Shots (30/20 lb)
22 Power Cleans (185/135 lb)
22 Wall Ball Shots (30/20 lb)
2 km Run

4 Rounds for Time

3 Squat Cleans (185/135 lb)
6 Front Squats (185/135 lb)
12 Deadlifts (185/135 lb)
24 Double-Unders

For Time

12 Bar Muscle-Ups
21 Deadlifts (100/70 kg)
9 Bar Muscle-Ups
15 Hang Power Cleans (100/70 kg)
6 Bar Muscle-Ups
9 Shoulder-to-Overheads (100/70 kg)