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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2 Rounds for Time

5 Squat Cleans (155/115 lb)
25 Double-Unders
5 Shoulder-to-Overheads (155/115 lb)
25 Double-Unders
5 Thrusters (155/115 lb)
25 Double-Unders

For Time (in a Team of 3)

10 Clean-and-Jerks
400 meter Barbell Carry
10 Clean-and-Jerks
400 meter Sled Pull
10 Clean-and-Jerks
400 meter Sled Push

Load barbell and sled with average bodyweight of all 3 team members

3 Rounds for Time

19 Clusters (135/95 lb)
34 GHD Sit-Ups
92 Lateral Bar Hops

For Time

600 meter Run
15 Squat Snatches (135/95 lb)
600 meter Run
15 Squat Clean Thrusters (135/95 lb)
600 meter run
15 Power Cleans (135/95 lb)

2 Rounds For Time

6 Squat Clean Thrusters (135/95 lb)
8 Man Makers (2x45/30 lb dumbbells)
14 Toes-to-Bar Pull-ups

5 Rounds for Time

7 Power Cleans (135/95 lb)
31 calorie Row
12 Push-Ups
18 Sit-Ups
1 Rope Climb

For Time

50 Double-Unders
25 Shoulder-to-Overheads (135/95 lb)
20 Front Squats (135/95 lb)
15 Cleans (135/95 lb)
10 Snatches (135/95 lb)
5 Thrusters (135/95 lb)
50 Double-Unders

For Time

400 meter Run
1 Clean (100/70 kg)
30 Handstand Push-Ups
1 Clean (100/70 kg)
30 Wall Ball Shots (9/6 kg)
1 Clean (100/70 kg)
100 Double-Unders
1 Clean (100/70 kg)
30 Pull-Ups
1 Clean (100/70 kg)
30 Kettlebell Swings (30/21 kg)
1 Clean (100/70 kg)
400 meter Run

For Time

3 Rounds of:
15 Power Cleans (135/95 lb)
20 Push-Ups

Then, 2 Rounds of:
27/21 calorie Row
75 Double-Unders

Finally, 1 Round of:
50/35 calorie Assault Bike

For Time (with a Partner)

20/14 calorie Row (together)
14 Rope Climbs
40/28 calorie Ski (together)
28 Sandbag Ground-to-Shoulders
80/56 calorie Bike (together)
56 Dumbbell Thrusters (2x50/35 lb)