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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Every 3 Minutes on the Minute in 15 minutes

3 Cleans (255/165 lb)
6 Bar Muscle-Ups
9 Bar Facing Burpees

For Time

100 Deadlifts (135/95 lb)
100 Power Cleans (95/65)
100 Ground-to-Overheads (65/45 lb)
43 Burpees

25 Rounds for Time (with a Partner)

9 Wall Ball Shots (20/14 lb)
6 Burpees
3 Power Cleans (155/105 lb)

After Round 6, perform:
1 mile Run (together)

AMRAP in 20 minutes 19 seconds

Buy-In:
200 meter One Arm Kettlebell Front Rack Walk (20/15 kg)

Then, AMRAP in remaining time of:
9 Chest-to-Bar Pull-Ups
2 Snatches (61/43 kg)
10 Bar Over Burpees  
5 Dumbbell Power Cleans (2x22.5/15 kg)

5 Rounds For Time

6 Deadlifts (315/205 lb)
6 Burpees
5 Cleans (225/155 lb)
5 Chest-to-Bar Pull-Ups
4 Thrusters (155/115 lb)
4 Muscle-Ups 

For Time

Buy-In: 44 Push-Ups

Directly into, 4 Rounds of:
400 meter Run
4 Front Squats (115/85 lb)
4 Burpees
4 Thrusters (115/85 lb)
4 Burpees
4 Push Presses (115/85 lb)
4 Burpees
4 Power Cleans (115/85 lb)
4 Burpees

Buy-Out: 44 Push-Ups

5 Rounds for Time

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

For Time

30 Hang Squat Cleans (155/105 lb)
30 Pull-Ups

For Time

100 Sandbag Cleans Over the Shoulder (150/100 lb)

Every 90 seconds perform:
5 Strict Pull-Ups

For Time

1 mile Run
21 Clean-and-Jerks (155/105 lb)
800 Meter Run
21 Clean-and-Jerks (155/105 lb)
1 mile Run