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 20 minutes

9 Deadlifts (245/165 lb)
8 Muscle-Ups
9 Squat Cleans (155/105 lb)

3 Rounds for Time

5 Muscle-Ups
10 Squat Cleans (60/40 kg)
20 GHD Sit-Ups

AMRAP in 20 minutes

3 Muscle-Ups
4 Power Cleans (225/135 lb)
3 Front Squats (225/135 lb)

6 Rounds for Time

100 Double-Unders
16 Cleans (60% max)
30 Pull-Ups

EMOM in 19 minutes

6 Alternating Dumbbell Deadlifts (50/35 lb)
4 Alternating Dumbbell Squat Cleans (50/35 lb)
2 Alternating Dumbbell Shoulder-to-Overheads (50/35 lb)

Remaining time in each minute, AMRAP:
Goblet March (L+R=1)

9 Rounds for Time (with a Partner)

9 Bar Muscle-Ups
11 Clean-and-Jerks (155/115 lb)
50 yard Buddy Carry

6 Rounds for Time

28 Wall Ball Shots (20/14 lb, 10/9 ft)
400 meter Run
2 Clean-and-Jerks (225/155 lb)

For Time

Buy-In:
100 Double-Unders

20 Cleans (135/95 lb)
20 Shoulder-to-Overheads (135/95 lb)
20 Clean-and-Jerks (135/95 lb)

Cash-Out:
100 Double-Unders

For Time

400 meter Run
40 Kettlebell Single-Arm Hang Snatches (53/35 lb)
400 meter Run
40 Kettlebell Single-Arm Hang Clean and Push Presses (53/35 lb)

For Time

30 Snatches (135/95 lb)
10 Muscle-Ups
30 Clean-and-Jerks (135/95 lb)
10 Muscle-Ups
30 Thrusters (135/95 lb)
10 Muscle-Ups