Name Description
"All 'bout Extension" AMRAP 20 1k Bike Erg 10 Sandbag Cleans (70/50kg - 155/110lb)
Bike Erg Sandbag Clean
"Love/Hate" For time 100, 200, 400, 800, 1600m Run 10, 8, 6, 4, 2 Squat Cleans (80/55kg - 175/120lb)
Clean Running
"Wodly Clean Complex 1" 6 rounds 1 Hang Squat Clean 2 Front Squats 1 Squat Clean - rest 2 minutes
Clean Front Squat Hang Clean
"Balance" 5 rounds for time 400m Run 15 Power Cleans (50/36kg - 110/80lb)
Power Clean Running
"Prickly Pear" For time 1,2,3...10 Deadlift Power Clean - both @ 84/55kg - 185/125lb
Deadlift Power Clean
"1RM Power Clean & Push Jerk" Build to a max Power Clean & Push Jerk
Power Clean Push Jerk
"Werk, Werk, Werk" 4 rounds for time 50m Sandbag Carry 10 Sandbag Cleans 400m Run
Running Sandbag Carry Sandbag Clean
"Clean, Jump, Repeat" AMRAP 15 10 Squat Cleans (61/43kg - 135/95lb) 20 Box Jumps
Box Jumps Clean
"Leg Power" 27-21-15-9 Box Jump Overs Power Cleans (61/43kg - 135/95lb)
Box Jump Overs Power Clean
"The Gymnastic Weightlifter" EMOM 20 - alternating 6 Pike Push Ups 6 Dumbbell Clean and Jerks (1x22.5/25kg - 1x50/35lbs)
Dumbbell Clean and Jerk Pike Push Ups
"Don't Blame Me" For time 1,2,3...10 Burpees Dumbbell Cleans (2x22.5/15kg - 2x50/35lbs)
Burpees Dumbbell Clean
"Everybody Clean Up" For time 27-21-15-9-3 Sit Ups Dumbbell Clean (2x22.5/15kg - 2x50/35lbs)
Dumbbell Clean Sit Ups
"Dumb Isa-Grace" For time 30 Dumbbell Snatch 30 Dumbbell Clean & Jerk (22.5/15kg - 50/35lbs)
Dumbbell Clean and Jerk Dumbbell Snatch
"Dumb Shoulders" For time 30 Dumbbell Snatch 30 Dumbbell Push Press 30 Dumbbell Hang Clean - all alternating single side @ 22.5/15kg - 50/35lbs
Dumbbell Snatch Dumbbell Clean Dumbbell Push Press
"Dumb S**t" 4 rounds for time 15 Dumbbell Squat Snatches 15 Dumbbell Hang C&SJ (22.5/15kg - 50/35lbs)
Dumbbell Snatch Dumbbell Clean and Jerk