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

400 meter Run
1 Clean (100/70 kg)
30 Handstand Push-Ups
1 Clean (100/70 kg)
30 Wall Ball Shots (9/6 kg)
1 Clean (100/70 kg)
100 Double-Unders
1 Clean (100/70 kg)
30 Pull-Ups
1 Clean (100/70 kg)
30 Kettlebell Swings (30/21 kg)
1 Clean (100/70 kg)
400 meter Run

AMRAP in 15 minutes
From 0:00-5:00, perform:
30 Clean-and-Jerks (115/80 lb)
Then from 5:00-10:00, perform:
30 Clean-and-Jerks (135/95 lb)
Finally from 10:00-15:00, AMRAP of:
Clean-and-Jerks (155/105 lb)

AMRAP in 12 minutes
7 Power Cleans (115/85 lb)
7 Toes-to-Bars
7 Box Jumps (24/20 in)

For Time
63 Back Squats (115/75 lb)
45 Hang Power Cleans (115/75 lb)
36 Shoulder-to-Overhead (115/75 lb)
Take bar from the floor for all movements.

7 Rounds for Time
10 Hand-Release Push-Ups
10 Alternating Dumbbell Clean-and-Jerks (50/35 lb)
10 Burpees over Dumbbell
Time Cap for each round: 3 minutes

AMRAP in 10 minutes
3 Power Cleans (185/125 lb)
6 Strict Handstand Push-Ups
9 Toes-to-Bars

For Time
50 Wall Ball Shots (20/14 lb)
25 Power Cleans (155/105 lb)
50 Wall Ball Shots (20/14 lb)

For Time
From 0:00-10:00, 21-15-9 reps of:
Deadlifts (225/155 lb)
Burpee Pull-Ups
From 10:00, 42-30-18 reps of:
Hang Clean-and-Jerks (95/65 lb)
GHD Sit-Ups

Three 10-minute EMOMs in 32 minutes
From 0:00-10:00, EMOM of:
200/175 meter Row
Rest 1 minute
From 11:00-21:00, EMOM of:
6 Clean-and-Jerks (135/95 lb)
Rest 1 minute
From 22:00-32:00, EMOM of:
10 Bar Facing Burpees

5 Rounds for Time
400 meter Run
10 Sandbag Cleans (150/100 lb)
100 foot Sandbag Front Hold Carry (50 ft out/50 ft back)