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 081211

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

Monday 081208

Clean and Jerk 1-1-1-1-1-1-1 reps

Saturday 081122

Clean and Jerk 1-1-1-1-1-1-1 reps

Sunday 081109

Power clean 1-1-1-1-1-1-1 reps

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Tuesday 081028

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

Monday 081020

Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powercleans, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

Tuesday 081014

For time:

135 lb Squat clean, 10 reps

50 GHD Sit-ups

135 lb Squat clean, 8 reps

40 GHD Sit-ups

135 lb Squat clean, 6 reps

30 GHD Sit-ups

135 lb Squat clean, 4 reps

20 GHD Sit-ups

135 lb Squat clean, 2 reps

10 GHD Sit-ups

Erin

"Erin"

Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

Sunday 081005

Five rounds for time of:

135 pound Deadlift, 15 reps

135 pound Hang power clean, 12 reps

135 pound Front Squat, 9 reps

135 pound Push Jerk, 6 reps