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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For Time

100 Squat Clean Thrusters (40/20 kg)

3 Rounds for Time

50 Pistols (alternating legs)
7 Muscle-Ups
10 Hang Power Cleans (175/125 lb)

For Time

100 Curtis P's (105/70 lb)

One "Curtis P" complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.

For Load

Accumulate 10,000 lbs with any combination of:
Cleans
Snatches
Overhead Squats

3 Rounds for Time

20 Hang Power Cleans (115/75 lb)
20 Toes-to-Bars
400 meter Run

For Time

10-9-8-7-6-5-4-3-2-1 Clean-and Jerks (225/145 lb)
1-2-3-4-5-6-7-8-9-10 Ring Muscle-Ups

For Time

500 meter Row
21 Clean-and-Jerks (115/85 lb)
21 Chest-to-Bar Pull-Ups
500 meter Row
15 Clean-and-Jerks (115/85 lb)
15 Chest-to-Bar Pull-Ups
500 meter Row
9 Clean-and-Jerks (115/85 lb)
9 Chest-to-Bar Pull-Ups
500 meter Row

Time Cap: 18 minutes

Four Tabatas in 16 minutes

Wall Ball Shots (20/14 lb)
Toes to Bars
Row (Calories)
Power Cleans (135/95 lb)

AMRAP in 14 minutes

17 Double-Unders
8 Bar Muscle-Ups
20 Pistols
17 Power Cleans (135/95 lb)

AMRAP in 12 minutes

6 Power Cleans (135/95 lb)
22 Sit-Ups
10 Pull-Ups
16 Wall Ball Shots (20/14 lb)