Tag Archives: Cleans

Cleans and Squats, then DUs, Kettlebell Swings and T2B

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Every 2 minutes for 20 Minutes do:

  • 1 x Clean
  • 1 x Hanging Clean
  • 1 x Front Squat

Then complete 3 rounds for time of:

  • 100 x Double Unders
  • 21 x Kettlebell Swings
  • 12 x Strict Toes to Bar

Results:  For the first part used 60Kg (warmed up with 3 x each at 40kg). For the second part, 11:48.

Deadlifts and T2B then Cleans, Front Squats and S2O

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Do 8 rounds of the following, rest 2 minutes between rounds:

  • 8 x Deadlifts
  • 8 x Toes to Bar (touch and go)

Then complete as many rounds and reps as possible in 10 minutes of:

  • 1 x Power Clean @ 43Kg
  • 1 x Front Squat @ 43Kg
  • 1 x Shoulder to Overhead @ 43Kg
  • 2 x Power Cleans
  • 2 x Front Squats
  • 2 x Shoulder to Overhead
  • 3 x Power Cleans
  • 3 x Front Squats
  • 3 x Shoulder to Overhead
  • …and so on.

Results:  Great combination… For the touch and go toes to bar I  tried to go as fast as possible touching the bar and then the ground for the 8 reps, so need a bar which lets you touch your feet to the ground, probably at the same height as for jumping pullups (mid-forearm when standing flat on the ground).  For the second part competed 7 full rounds, put the bar down as needed.

Snatches then 3 minute AMRAPs

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Every 2 minutes for 10 minutes:

  • 3 x Hanging Snatches @ 40Kg
  • 3 x Snatches @ 40Kg

The do two rounds of the following 3 sets, rest 3 minutes between each set:

Set 1: AMRAP in 3 minutes of:

  • 5 x Back Squat
  • 5 x Muscle Ups

Set 2: AMRAP in 3 minutes of:

  • 40 x Double Unders
  • 4 x Clean and Jerk

Set 3: AMRAP in 3 minutes of:

  • 14 x Calorie Row
  • 7 x Burpees over the Barbell

Results:

  • Set 1 using 70kg Back Squat – 2 Rounds + 2 Back Squats / 2 Rounds
  • Set 2 using 40kg C&J – 2 Rounds + 40 DUs / 2 Rounds + 20 DUs
  • Set 3 – 2 Rounds + 7 Calories / 2 Rounds + 2 Calories

Cleans and Front Squats, then Wallballs and Toes to Bar

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A.  Practice Handstand progressions, Frog Stand, Handstand Hold, Wall Walk, etc.

B. Power Cleans. Return the bar to the floor after every rep.

  • 5 x @ 30Kg
  • 5 x @ 40Kg
  • 5 x @ 50Kg
  • 3 x @ 60Kg
  • 3 x @ 70Kg
  • 2 x @ 70Kg
  • 1 x @ 70Kg

C. Then 21-15-9 of:

  • Wallballs
  • Toes to Bar

Results:  Part C: 5:31.