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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AMRAP in 20 minutes

5 Box Jumps (30/24 in)
5 Handstand Push-Ups
5 Power Cleans (135/95 lb)
5 Single Right Arm Kettlebell Thrusters (1.5/1 pood)
5 Single Left Arm Kettlebell Thrusters (1.5/1 pood)

5 Rounds for Time

5 Squat Clean-and-Jerks (155/105 lb)
10 Box Jumps (24/20 in)
15 Pull-Ups
500 meter Row

For Time

15 Cleans (155/125 lb)
10 Burpee Box Jump Overs (24/20 in)
12 Toes-to-Bars
10 Burpee Box Jump Overs (24/20 in)
9 Chest-to-Bar Pull-Ups
10 Burpee Box Jump Overs (24/20 in)
6 Bar Muscle-Ups
10 Burpee Box Jump Overs (24/20 in)
3 Cleans (155/125 lb)

8 Rounds for Time

8 Hang Power Cleans (95/65 lb)
8 Front Squats (95/65 lb)
8 Push Presses (95/65 lb)
8 Burpees
8 Pull-Ups
8 Dips
8 Box Jumps (20 in)
8 Sit-Ups

For Time

40 Alternating Dumbbell Snatches (50/35 lb)
40 Toes-to-Bars
30 Dumbbell Box Step Overs (24/20 in, 2x50/35 lb)
30 Toes-to-Bars
20 Hang Power Cleans (155/105 lb)
20 Toes-to-Bars
10 Hang Power Cleans (205/145 lb)
10 Toes-to-Bars

Time Cap: 18 minutes

EMOM in 15 minutes

6 Squat Cleans (95/65 lb)
4 Bar Over Burpees

AMRAP in 8 minutes 20 seconds

4 Hang Power Cleans (185/125 lb)
14 Burpees
84 Wall Ball Shots (20/14 lb)

3 Rounds for Time

500 meter Run
5 Squat Cleans (Bodyweight)
10 Burpees
20 Deadlifts (Bodyweight)

AMRAP in 9 minutes

From 0:00-3:00, perform:
Clean-and-Jerks (135/95 lb)

Then, from 3:00-6:00, perform:
Bar Facing Burpees

Lastly, from 6:00-9:00, perform:
Front Squats (135/95 lb)

3 Rounds for Max Reps in 17 minutes

1 minute Burpees
1 minute Wall Ball Shots (20/14 lb)
1 minute Deadlifts (115/75 lb)
1 minute Medicine Ball Sit-Ups (20/14 lb)
1 minute Hang Power Cleans (115/75 lb)
1 minute Rest