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
400m Run
15 Clean and Jerks (165/110)
400m Run
30 Burpee to Bar (6in)
400m Run
45 T2B
400m
60 Wall Balls (20/14)
400m
75 KB Swings (53/35)
*25 min Time Cap*

AMRAP in 20 minutes
250m Row
15 GHD's
10 Deficit Pushups (45's/25's)
5 Squat Cleans (135/95)

Shoulder Press (2,2,2,2,2,2,2)
Heavy 2
Metcon (Time)
Teams of 2
100 Cal. Row
* Partner Holds Front Rack (185/125)
60 Power Cleans (185/125)

Shoulder Press (3,3,3,3,3,3,3)
Heavy 3
12 min AMRAP
24 Hang Power Cleans (95/65)
24 Wall Balls
Shoulder Press (3,3,3,3,3,3,3)