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...

AMRAP in 20 minutes

18 Wall Ball Shots (20/14 lb)
18 American Kettlebell Swings (55/35 lb)
7 Power Cleans (135/95 lb)
12 Burpees

AMRAP in 36 minutes

5 Clean-and-Jerks (60/40 kg)
11 Pull-Ups
19 Bar Over Burpees

5 Rounds for Time

8 Burpees Over the Bar
3 Clean-and-Jerks (155/115 lb)
20 Wall Ball Shots (20/14 lb)
19 calorie Row

21-15-9 Reps for Time

Row (calories)
Thrusters (65/45 lb)
Medicine Ball Cleans (20/14 lb)
Sumo Deadlift High-Pulls (65/45 lb)
Wall Balls (20/14 lb)
Burpees

2 Rounds for Time

20 Dumbbell Squats (2x40/25 lb)
30 Burpees
200 meter Run
20 Dumbbell Push Presses (2x40/25 lb)
15 Lateral Jumps Over Dumbbells
200 meter Run
20 Dumbbell Lunges (2x40/25 lb)
20 Dumbbell Power Cleans (2x40/25 lb)
200 meter Run

For Time

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

For Time

9 Cleans (185/135 lb)
21 Handstand Push-Ups
7 Cleans (185/135 lb)
15 Handstand Push-Ups
5 Cleans (185/135 lb)
9 Handstand Push-Ups

Three 3-minute AMRAPs in 13 minutes

AMRAP in 3 minutes:
15 Hang Power Cleans (135/95 lb)
Max Handstand Push-Ups

Rest 2 minutes between AMRAPs

4 Rounds for Time

5 Hang Cleans (135/95 lb)
11 Toes-to-Bars
29 Wall Ball Shots (20/14 lb)

5 Rounds for Time

12 Deadlifts (205/145 lb)
9 Hang Power Cleans (205/145 lb)
6 Push Jerks (205/145 lb)