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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Sunday 160821

For time:

135-lb. squat cleans, 10 reps

50 GHD sit-ups

135-lb. squat cleans, 8 reps

40 GHD sit-ups

135-lb. squat cleans, 6 reps

30 GHD sit-ups

135-lb. squat cleans, 4 reps

20 GHD sit-ups

135-lb. squat cleans, 2 reps

10 GHD sit-ups

Tuesday 160816

21-18-15-12-9-6-3 reps for time of:

35-lb. dumbbell burpee / hang squat clean / thrusters

Pull-ups

The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster.

Saturday 160813

5 rounds for time of:

155-lb. clean and jerk, 10 reps

15-ft. legless rope climb, 1 ascent

Elizabeth

Elizabeth

21-15-9 reps for time of:

135-lb. cleans

Ring dips

Sunday 160724

Double DT

10 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

Men use 155 lb., women use 105 lb.

Or,

Heavy DT

5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

Men use 205 lb., women use 145 lb.

Tuesday 160719

Squat clean 1-1-1-1-1-1-1 reps

Monti

Monti

5 rounds for time of:

50 step-ups with 45-lb. barbell, 20-in. box

135-lb. cleans, 15 reps

50 step-ups with 45-lb. barbell, 20-in. box

135-lb. snatches, 10 reps

Tuesday 160712

Complete as many rounds as possible in 7 minutes of:

205-lb. snatch, 1 rep

205-lb. clean and jerk, 3 reps

Saturday 160709

For time:

185-lb. weighted lunges, 20 steps

20 muscle-ups

200-ft. handstand walk

185-lb. hang power cleans, 20 reps

20 box jumps, 36-inch box

20 handstand push-ups to 6-inch deficit

185-lb. front squats, 20 reps

Monday 160627

5 rounds for time of:

50 double-unders

45-lb. dumbbell squat cleans, 15 reps

15 burpees

50 double-unders

Rest 2 minutes