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

Ascending Ladder of:
Power Cleans (200/140 lb)
Muscle-Ups

15-12-9-6-3 Reps for Time

Hang Cleans (135/95 lb)
Wall Ball Shots (20/14 lb)

For Time

5 Cleans (245/175 lb)
250/200 meter Row
4 Cleans (245/175 lb)
250/200 meter Row
3 Cleans (245/175 lb)
250/200 meter Row
2 Cleans (245/175 lb)
250/200 meter Row
1 Clean (245/175 lb)

AMRAP in 20 minutes

9 Deadlifts (245/165 lb)
8 Muscle-Ups
9 Squat Cleans (155/105 lb)

3 Rounds for Time

5 Muscle-Ups
10 Squat Cleans (60/40 kg)
20 GHD Sit-Ups

AMRAP in 20 minutes

3 Muscle-Ups
4 Power Cleans (225/135 lb)
3 Front Squats (225/135 lb)

6 Rounds for Time

100 Double-Unders
16 Cleans (60% max)
30 Pull-Ups

EMOM in 19 minutes

6 Alternating Dumbbell Deadlifts (50/35 lb)
4 Alternating Dumbbell Squat Cleans (50/35 lb)
2 Alternating Dumbbell Shoulder-to-Overheads (50/35 lb)

Remaining time in each minute, AMRAP:
Goblet March (L+R=1)

9 Rounds for Time (with a Partner)

9 Bar Muscle-Ups
11 Clean-and-Jerks (155/115 lb)
50 yard Buddy Carry

6 Rounds for Time

28 Wall Ball Shots (20/14 lb, 10/9 ft)
400 meter Run
2 Clean-and-Jerks (225/155 lb)