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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Thursday 200723

Complete as many rounds as possible in 10 minutes of:

5 strict handstand push-ups

10 med-ball cleans

♀ 14-lb. ball ♂ 20-lb. ball

Sunday 200719

Snatch 1-1-1-1-1 reps

Clean and jerk 1-1-1-1-1 reps

Grace

Grace

30 clean and jerks for time

OR

Isabel

30 snatches for time

♀ 95 lb. ♂ 135 lb.

Sunday 200712

3 rounds for time of:

50 lunges

7 muscle-ups

10 hang squat clean and push jerks

♀ 95 lb. ♂ 135 lb.

Tuesday 200630

Practice SLIPS for 20 minutes

Clean and jerk 1-1-1-1-1 reps

Monday 200622

5 rounds for time of:

12 hang power clean and jerks

9 thrusters

6 power snatches

♀ 75 lb.  ♂ 115 lb.

Wednesday 200610

10-9-8-7-6-5-4-3-2-1 reps for time of:

Body-weight power cleans

Strict handstand push-ups

Monday 200511

Complete as many rounds as possible in 10 minutes of:

10 box jumps

10 cleans

♀ 24-in. box  ♂ 30-in. box

Use a heavy sandbag, ball, or other odd object for the cleans.
Post rounds completed to comments.

Sunday 200503

Practice SLIPS for 20 minutes.

Clean and jerk 5-5-5-5-5-5-5 reps

If at home, modify with dumbbells, jugs, or other heavy objects.
Post loads to comments.

Wednesday 200422

10 rounds for time of:

30 double-unders

10 hang power cleans

10 pull-ups

♀ 75 lb.  ♂ 115 lb.

If at home, modify with jugs or other heavy objects. Share your at-home modifications and time in comments.