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
150' Lunge Walk (50s/35s)
20 Sandbag Cleans (150/100)
150' Lunge Walk (50s/35s)

For Time (with a Partner)
50 Power Cleans (135/95)
40 Power Cleans (155/105)
30 Power Cleans (185/125)
20 Power Cleans (205/135)
10 Power Cleans (225/155)

For Time
1 Muscle-Up
2 Power Snatches (135/95 lb)
3 Overhead Squats (135/95 lb)
4 Bar Facing Burpees
5 Box Jumps (30/24 in)
6 Strict Handstand Push-Ups
7 Toes-to-Bars
8 Hang Dumbbell Cleans (2x50/35 lb)
9 Ring Dips
10 GHD Sit-Ups
11 Pull-Ups
12(00) meter row

For Time:
24/18 Cal. Assault Bike
24 Power Cleans (135/95)
24/18 Cal. Assault Bike
24 Shoulder to Over Head (135/95)
24/18 Cal. Assault Bike
24 Clean and Jerks (135/95)
24/18 Cal. Assault Bike

Strength
Squat Clean (1 Rep Max)
12 mins

Metcon (2 Rounds for reps)
5 min Amrap
Max Cal. Assault Bike
- into -
10 min Amrap
5 Pull Ups
10 Push Ups
15 Air Squats

Strength
Power Clean (10x3 (70%))
Every 1:15 ....Touch and Go

Metcon 
3 Rounds for Time
1000m Bike Erg
50 Hang DB Clean and Jerk (50/35)
* Alternate each rep *

Strength
Hang Power Clean (Heavy Single)
12 mins

Metcon 
2 Rounds for Time
1000m Bike Erg
15 Burpee Box Jump Overs
9 Sand Bag cleans (150/100)

Strength
Hang Power Clean (Heavy 2 rep)
12 mins

Metcon 
For Time (with a Partner)
100 Cal. Assault Bike
75 Syncro Pull-Ups
50 Thrusters (135/95)

Strength
Squat Clean (Heavy 2 rep)
12 mins (touch and Go)

Jackie 
For Time
1000m Row
50 Thrusters, 45#
30 Pull-ups

Strength
Hang Power Clean (Heavy 3 rep)
12 mins

Grace 
For Time: 
30 Clean and Jerks, 135# / 95#