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 9 minutes

From 0:00-3:00, perform:
Clean-and-Jerks (135/95 lb)

Then, from 3:00-6:00, perform:
Bar Facing Burpees

Lastly, from 6:00-9:00, perform:
Front Squats (135/95 lb)

3 Rounds for Max Reps in 17 minutes

1 minute Burpees
1 minute Wall Ball Shots (20/14 lb)
1 minute Deadlifts (115/75 lb)
1 minute Medicine Ball Sit-Ups (20/14 lb)
1 minute Hang Power Cleans (115/75 lb)
1 minute Rest

For Time

Buy-In: 2,001 meter Row

Directly into, 9 Rounds of:
11 Burpees
3 Hang Cleans (135/95 lb)
4 Pull-Ups
3 Overhead Squats (135/95 lb)

For Time

800 meter Run
25 Deadlifts (135/95 lb)
25 Burpees

800 meter Run
25 Squat Cleans (135/95 lb)
25 Burpees

800 meter Run
25 Push Presses (135/95 lb)
25 Burpees

800 meter Run
25 Clusters (135/95 lb)
25 Burpees
800 meter Run

For Load

1 rep max Squat Clean

Rest 10 minutes

Then, AMRAP in 8 minutes of:
Cleans (90% of 1RM)

5 Rounds for Time

5 Squat Cleans (155/105 lb)
25 Push-Ups

For Time

30 Squat Clean to Shoulder-to-Overheads (185/135 lb)

3 Rounds for Time

10 Clean-and-Jerks (135/95 lb)
400 meter Run

5 Rounds for Time

3 Cleans (225/155 lb)
200 meter Sprint
20 Kettlebell Snatches (1.5/1 pood) (10 each arm)
2 minutes Rest

For Time

50 calorie Row

Then, 10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans (100/75 lb)
Handstand Push-Ups

Then, 50 Calorie Row