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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For Time

19 Clusters (135/85 lb)
1,000 meter run
86 Burpees
1,000 meter run
32 Thrusters (95/65 lb)
1,000 meter run

For Time

50 Power Snatches (95/65 lb)
40 Burpees
30 Power Cleans (95/65 lb)
20 GHD Sit-Ups
10 Overhead Squats (95/65 lb)

AMRAP in 20 minutes

9 Pull-Ups
9 Squat Cleans (95/65 lb)
9 Kettlebell Swings (1.5/1 pood)
9 Toes-to-Bar
9 Push Presses (95/65 lb)
9 Burpees

For Time

400 meter Run
Then, 21-15-9 reps of:
Thrusters (65/35 lb)
Pull-Ups

400 meter Run
Then, 21-15-9 reps of:
Cleans (65/35 lb)
Ring Dips

400 meter Run
Then, 21-15-9 reps of:
Wall Ball Shots (20/14 lb)
Burpees

For Time

50 Power Cleans (225/155 lb)

15-12-9 Reps for Load

Clean-and-Jerks (unbroken)

Rest as needed between sets

3 Rounds for Time

5 Power Cleans (80% of 1 RM)
10 Ring Pull-Ups

AMRAP in 20 minutes

2 mile Run
10 Clean-and-Jerks (225/155 lb)
10 Clean-and-Jerks (185/135 lb)
10 Clean-and-Jerks (155/105 lb)
Max Reps Clean-and-Jerks (135/95 lb)

15-12-9-6-3 Reps For Time

Power Cleans (135/95 lb)
Pull-Ups
Front Squats (135/95 lb)
Pull-Ups

For Time

50 Clean-and-Jerks (135/95 lb)
50 Wall Ball Shots (20/14 lb)