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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EMOM in 11 minutes

5 Clean-and-Jerks (135/95 lb)

5 Rounds for Time

1,000 meter Row
1,000 lb Cleans*

*Pick a weight and divide the chosen weight to 1,000 for the number of reps to be completed each round.

Time Cap: 33 minutes

30 Rounds For Time

5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

AMRAP in 10 minutes

1 Clean
2 Front Squats
1 Shoulder-to-Overhead

Workout weight is 70% of your 1 Rep Max Front Squat

2 Rounds for Time

20 Clean-and-Jerks (135/95 lb)
20 Chest-to-Bar Pull-Ups

AMRAP For As Long As Possible

10 Chest-to-Bar Pull-Ups
10 Dumbbell Squat Cleans (2x50/35 lb)
10 calorie Row

Add 2 reps to each movement per round until failure.

For Time

12 Front Squats (225/155 lb)
9 Clean-and-Jerks (225/155 lb)
6 Snatches (225/155 lb)

For Time

32 Chest-to-Bar Pull-Ups
32 Wall Ball Shots (20/14 lb)
32 Cleans (135/85 lb)
3.2 mile Run

4 Rounds for Time

74 Double-Unders
17 Power Cleans (50/30 kg)
14 Shoulder-to-Overhead (50/30 kg)
53 calorie Row

AMRAP in 20 minutes

1 Power Clean (90% BW)
3 Front Squats (90% BW)
3 Push Presses (90% BW)
1 Clean-and-Jerk (90% BW)
1 minute Rest