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.

Search...

For Time

Buy-In: 2,001 meter Row

Directly into, 9 Rounds of:
11 Burpees
3 Hang Cleans (135/95 lb)
4 Pull-Ups
3 Overhead Squats (135/95 lb)

For Time

800 meter Run
25 Deadlifts (135/95 lb)
25 Burpees

800 meter Run
25 Squat Cleans (135/95 lb)
25 Burpees

800 meter Run
25 Push Presses (135/95 lb)
25 Burpees

800 meter Run
25 Clusters (135/95 lb)
25 Burpees
800 meter Run

For Load

1 rep max Squat Clean

Rest 10 minutes

Then, AMRAP in 8 minutes of:
Cleans (90% of 1RM)

5 Rounds for Time

5 Squat Cleans (155/105 lb)
25 Push-Ups

For Time

30 Squat Clean to Shoulder-to-Overheads (185/135 lb)

3 Rounds for Time

10 Clean-and-Jerks (135/95 lb)
400 meter Run

5 Rounds for Time

3 Cleans (225/155 lb)
200 meter Sprint
20 Kettlebell Snatches (1.5/1 pood) (10 each arm)
2 minutes Rest

For Time

50 calorie Row

Then, 10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans (100/75 lb)
Handstand Push-Ups

Then, 50 Calorie Row

9 Rounds for Time

5 Clean-and-Jerks (155/105 lb)
10 Pull-Ups

5 Rounds for Time

35 calorie Row
5 Deadlifts (185/125 lb)
3 Power Cleans (185/125 lb)