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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5 Rounds for Time

5 Power Cleans (135/95 lb)
5 Power Snatches (135/95 lb)
5 Squat Cleans (135/95 lb)
5 Squat Snatches (135/95 lb)
50 Double-Unders

AMRAP in 12 minutes

3 Squat Cleans (255/165 lb)
12 Dumbbell Push Presses (2x50/35 lb)
30 Double-Unders

For Time

21-15-9 reps of:
Handstand Push-Ups
Power Cleans (115/75 lb)

Rest 3 minutes

Then, 9-15-21 reps of:
Chest-to-Bar Pull-Ups
Front Squats (115/75 lb)

Time Cap: 12 minutes

2 Rounds for Time

5 Squat Cleans (155/115 lb)
25 Double-Unders
5 Shoulder-to-Overheads (155/115 lb)
25 Double-Unders
5 Thrusters (155/115 lb)
25 Double-Unders

For Time (in a Team of 3)

10 Clean-and-Jerks
400 meter Barbell Carry
10 Clean-and-Jerks
400 meter Sled Pull
10 Clean-and-Jerks
400 meter Sled Push

Load barbell and sled with average bodyweight of all 3 team members

3 Rounds for Time

19 Clusters (135/95 lb)
34 GHD Sit-Ups
92 Lateral Bar Hops

For Time

600 meter Run
15 Squat Snatches (135/95 lb)
600 meter Run
15 Squat Clean Thrusters (135/95 lb)
600 meter run
15 Power Cleans (135/95 lb)

2 Rounds For Time

6 Squat Clean Thrusters (135/95 lb)
8 Man Makers (2x45/30 lb dumbbells)
14 Toes-to-Bar Pull-ups

5 Rounds for Time

7 Power Cleans (135/95 lb)
31 calorie Row
12 Push-Ups
18 Sit-Ups
1 Rope Climb

For Time

50 Double-Unders
25 Shoulder-to-Overheads (135/95 lb)
20 Front Squats (135/95 lb)
15 Cleans (135/95 lb)
10 Snatches (135/95 lb)
5 Thrusters (135/95 lb)
50 Double-Unders