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

20 Dumbbell Squats (2x40/25 lb)
30 Burpees
200 meter Run
20 Dumbbell Push Presses (2x40/25 lb)
15 Lateral Jumps Over Dumbbells
200 meter Run
20 Dumbbell Lunges (2x40/25 lb)
20 Dumbbell Power Cleans (2x40/25 lb)
200 meter Run

For Time

30 Clean-and-Jerks (135/95 lb)

12-9-6-3 Reps For Time

Squat Cleans (155/105 lb)
Weighted Pull-Ups (45/25 lb)

9 Rounds for Time (in a Team of 3)

28 Medicine Ball Cleans (20/14 lb)
78 Jumping Jacks

Five 2-Minute AMRAPs in 12 minutes

AMRAP in 2 minutes
50 Double-Unders
10 Dumbbell Power Cleans (2x50/35 lb)
Max Reps Wall Ball Shots (20/14 lb)

Rest 1 minute between each AMRAP

10 Rounds For Time

12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

For Time

21 Ring Muscle-Ups
21 Clean-and-Jerks (315/225 lb)
21 Ring Muscle-Ups

5 Rounds for Time

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Round 1: 135/95 lb
Round 2: 155/105 lb
Round 3: 185/125 lb
Round 4: 205/145 lb
Round 5: 225/155 lb

5 Rounds for Time

30 Push-Ups
6 Power Cleans (60/40 kg)
18 American Kettlebell Swings (32/24 kg)

3 Rounds For Time

1 Deadlift (455/320 lb)
2 Muscle-Ups
3 Squat Cleans (250/175 lb)
4 Handstand Push Ups