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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Strength
Shoulder Press (3 RM)
10 mins

Metcon
For Time:
50 Chest To Bar Pull Ups
15/12 Cal. Assault Bike
10 Power Cleans (225, 155lb)
15/12 Cal. Assault Bike
8 Power Cleans
15/12 Cal. Assault Bike
6 Power Cleans

Strength
Shoulder Press (1 RM)
10 mins
Metcon
Every 2 mins for 10 rds (20 minutes)
12 Burpee Box Jump Overs (24/20)
6 Power Cleans (185/125)

AMRAP in 20 minutes
From 0:00-8:00, perform:
100 Double Under
20 Power Clean
rest 4:00
From 12:01-20:00, perform:
100 Double Under
20 Power Clean

For Time
300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run
Rest 5:00
300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run

60-50-40 Reps for Time (with a Partner)
Muscle Ups
Clean and Jerks (135/95)
*Split reps as needed

50-40-30-20-10 reps for time of:
Medicine-ball cleans
Box jumps
Men: 20-lb. ball, 24-in. box
Women: 14-lb. ball, 20-in. box

Strength:
Hang power clean 3-3-3-3-3-3-3  

Metcon:
5 rounds
Run 800 meters
Rest 3 minutes  

Strength
6 Clean and Jerks Every min for 10mins
Choose and weight you can touch and go comfortably with.
Metcon
Every 2 mins (10 rds) for 20 minutes
200m Sprint

Strength
Back Squat (5x3 @70%-80%)
Every 1:30, No Bands!

Metcon
3 Rounds for Time
1000m Row
25 Hang Power Cleans (135/95)

Strength
Back Squat (5x3 @70%-80%)
Every 1:30 , No Bands!

Metcon (For Time)
Teams of 3 (1:2)
5 rds (each)
50 Yard Sled Push (2x45/1x45)
5 Power Cleans (225/155)

20 min Time Cap