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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9 Rounds for Time

5 Clean-and-Jerks (155/105 lb)
10 Pull-Ups

5 Rounds for Time

35 calorie Row
5 Deadlifts (185/125 lb)
3 Power Cleans (185/125 lb)

For Time

From 0:00-8:00, 10-9-8-7-6-5-4-3-2-1 reps of:
Strict Handstand Push-Ups
Clean-and-Jerks (115/85 lb)

Rest remaining time

From 10:00, 1-2-3-4-5-6-7-8-9-10 reps of:
Kipping Handstand Push-Ups
Overhead Squats (115/85 lb)

Time Cap: 20 minutes

For Time

500 meter Row
30 Snatches (95/65 lb)
500 meter Row
30 Clean-and-Jerks (95/65 lb)
500 meter Row

5 Rounds for Time

100-meter sprint
10 Squat Clean Thrusters (115/75 lb)
15 Kettlebell Swings (2/1.5 pood)
100 meter Sprint
2 minutes Rest

For Time

Buy-In: 
15 Bar Muscle-Ups

5 rounds of:
30 Double-Unders
10 Deadlifts (155/105 lb)
5 Squat Cleans (155/105 lb)

Cash-Out: 
15 Bar Muscle-Ups

4 Rounds for Time

Every 5 minutes, perform:
50 Double-Unders
25 Wall Ball Shots (20/14 lb, 10/9 ft)
50 Double-Unders
9 Clean-and-Jerks (135/95 lb)

Rest in the remaining time.

For Time

1 mile Run
26 Power Cleans (185/135 lb)
80 Push-Ups
1 minute Rest
600 meter Run
28 Front Squats (185/135 lb)
50 Pull-Ups

AMRAP in 9 minutes

4 Clean-and-Jerks (275/195 lb)
7 Rope Climbs
10 Thrusters (185/125 lb)
13 Bar Muscle-Ups

For Time

11 Squat Cleans (135/95 lb)
100 Double-Unders
11 Push Presses (135/95 lb)
75 Sit-Ups
11 Deadlifts (135/95 lb)
50 Pull-Ups