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

100 Double-Unders
40 Burpees
25 Power Cleans (115/75 lb)
400 meter Run
25 Power Cleans (115/75 lb)
40 Burpees
100 Double-Unders

3 Rounds For Max Reps in 17 minutes

1 minute Squat Cleans (155/105 lb)
1 minute Shuttle Sprints (20 ft forward, 20 ft backwards)
1 minute Deadlifts (245/165 lb)
1 minute Burpees
1 minute Jerks (155/105 lb)

1 minute Rest between rounds

AMRAP (with a Partner) in 25 minutes

50 Clusters (135/95 lb)
1,000 meter Run
50 Deadlifts (275/185 lb)
1,000 meter Run
50 Bar Facing Burpees
1,000 meter Run

For Time

100 Burpees
75 Pull-Ups
50 Pistols
25 Power Cleans (145/100 lb)
12 Rope Climbs (15 ft)
400 meter Run with Plate (45/35 lb)

11 Rounds for Time (in a Team of 4)

11 Clean-and-Jerks (155/105 lb)
11 Burpees
11 Chest-to-Bar Pull-Ups
11 American Kettlebell Swings (53/35 lb)
15 AbMat Sit-Ups
7 Front Squats (155/105 lb)
80 Double-Unders

During the 11 Rounds:
1,145 meter Row (each team member)

AMRAP in 20 minutes

5 Parallette Handstand Push-Ups (6" Deficit)
10 Toes Through Rings
15 Medicine Ball Cleans (20/14 lb)

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