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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15-12-9 Reps for Time

Bench Presses (bodyweight)
Deadlifts (bodyweight)
Power Cleans (bodyweight)

5 Rounds for Time

19 Chest-to-Bar Pull-Ups
12 Box Jumps (30/24 in)
8 Squat Cleans (75/45 kg)

6 Rounds for Time (with a Partner)

11 Clean-and-Jerks (135/95 lb)
16 Bar-Over Burpees
17 Box Jumps (24/20 in)

5 Rounds for Time

3 Clean-and-Jerks (225/185 lb)
6 Handstand Push-Ups
9 Burpee Box Jumps (24/20 in)

AMRAP in 24 minutes

11 Deadlifts (275/185 lb)
40 Box Jumps (24/20 in)
11 Strict Pull-Ups
40 Push-Ups
11 Power Cleans (185/135 lb)
40 Wall Ball Shots (20/14 lb)

For Time

1600 meter Run
25 Push Presses (155/105 lb)
50 Box Jumps
25 Deadlifts (155/105 lb)
50 Sit-Ups
25 Cleans (155/105 lb)
50 Pull-Ups
1600 meter Run

5 Rounds for Time

50 Box Step-Ups (45/35 lb barbell, 20 in box)
15 Cleans (135/95 lb)
50 Box Step-Ups (45/35 lb barbell, 20 in box)
10 Snatches (135/95 lb) 

For Time

100 Dumbbell Squat Cleans (2x35/25 lb)

3 Burpees at the top of each minute

10 Rounds for Time

1 Clean-and-Jerk (115/75 lb)
17 Burpees

Buy-In: 
58 seconds of Silence

For Time

54 Deadlifts (95/65 lb)
54 Double-Unders
54 Cleans (95/65 lb)
54 Burpees