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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5 Rounds for Time

50 foot Handstand Walk
5 Squat Cleans (225/155 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)

AMRAP in 25 minutes

150 Double-Unders
50 Push-Ups
15 Power Cleans (185/125 lb)

5 Rounds for Time

9 Toes-to-Bars
22 Alternating Dumbbell Snatches (55/35 lb)
7 Squat Cleans (135/95 lb)

With a Running Clock in 12 minutes

18-9-5 reps of:
Power Cleans (135/95 lb)
Wall Ball Shots (20/14 lb)

In the remaining time, establish:
1 rep max Thruster

For Time

400 meter Run
21 Cleans (185/135 lb)
21 Pull-Ups
400 meter Run
15 Dumbbell Thrusters (50/35 lb)
15 Pull-Ups
400 meter Run
9 Cleans (185/135 lb)
9 Pull-Ups
400 meter Run

With a Running Clock in 19 minutes

Tabata Deadlift (185/135 lb)
Tabata Hang Power Clean (135/95 lb)
Tabata Front Squat (85/65 lb)
Tabata Push Press (65/45 lb)

1 minute Rest between exercises