Tag Archives: Cleans

Bench Press then Clean & Jerk and Burpees

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4 rounds of

  • Max Reps Bench Press @ Body Weight
  • Rest 3 minutes between rounds

Then 3 rounds of

  • 10 x Dynamic Pushups
  • Rest 1 minute

Then AMRAP in 12 minutes of

  • 3 x Clean and Jerk @ 110lbs/50kg
  • 3 x Burpees

Results: Bench @ 165lbs/75kg 9-7-6-5. Metcon 12 rounds plus 2 reps.

Front Squats and Cleans

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Warm up with 2 rounds of

  • 5 x Front Squat @ empty bar
  • 10 x Muscle Clean @ empty bar

3 rounds, resting 2 minutes between rounds

  • 6 x Front Squats @ 75-80% of 1RM

Then every 2 minutes for 10 minutes working up to a heavy Squat Clean complex

  • 1 x High hang from waist
  • 1 x Hang from above knee
  • 1 x Low hang from below knee
  • 1 x Clean from floor.

Then EMOM for 6 minutes

  • 1 x Clean @ max weight from above

Then 4 rounds of

  • 10 x Pike Lift over Kettlebell
  • 10 x Pike Lift Pulses
  • Rest 30 seconds

Results: Used 165lbs for the Front Squats. Complex 95-110-120-130-135lbs/61kg. Used 135lbs for the Cleans.

Cleans and Burpees

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Based on the BoxProgramming Open Prep 22.3 on Instagram…

For time 6-9-12-9-6 reps of

  • Hang Squat Cleans @ 95lbs
  • Burpees

Then every 2 minutes for 6 minutes work up to a heavy

  • 1 x Squat Clean

Then accumulate

  • 30 second L-Sit

Then accumulate

  • 15 x L-Sit Pullups

Results: Metcon 8:01. Squat Cleans 135-155-165lbs. Broke L-Sits into 10 second blocks from low, 10cm paralletes. Broke Pullups into sets of 2-4.

TGUs then DUs, Pullups, BJOs, DB Squat Cleans and Situps

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3 rounds of

  • 3 x Turkish Getups per Side @ 14kg

3 rounds (18 minutes total)

  • 1 Minute Double Unders
  • 1 Minute Strict Pullups
  • 1 Minute Box Jump Overs
  • 1 Minute Dumbbell Squat Clean @ 16kg
  • 1 Minute Abmat Situps
  • Rest 1 Minute

Results: Used a Kettlebell for the Turkish Getups. Metcon 200-27-60-31-64 reps. total per exercise.

Cleans

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3 rounds of

  • 8 x Tempo Dumbbell Bent Rows

Then 5 rounds, work up to a heavy complex of

  • 1 x Deadlift
  • 1 x High Hang Power Clean
  • 1 x Strict Press
  • 1 x Front Squat
  • 1 x Push Press

Then every minute for 10 minutes

Then 5 rounds to work up to a heavy

  • 1 x Clean

Then 3 rounds of unbroken

  • 12 x Hang Muscle Clean @ empty bar

Results: In this WOD all Cleans are Squat Cleans. Complex 75-95-115-125-135lbs/61kg. 3 Pos Clean 115lbs/52kg. Single Cleans 135-145-155-165-175lbs/80kg.