15 Clean Workouts for Explosive Power and Better Weightlifting Skills in CrossFit

4 J.J

For Time
1 Squat Clean (185/135 lb)
10 Parallette Handstand Push-Ups
2 Squat Cleans (185/135 lb)
9 Parallette Handstand Push-Ups
3 Squat Cleans (185/135 lb)
8 Parallette Handstand Push-Ups
4 Squat Cleans (185/135 lb)
7 Parallette Handstand Push-Ups
5 Squat Cleans (185/135 lb)
6 Parallette Handstand Push-Ups
6 Squat Cleans (185/135 lb)
5 Parallette Handstand Push-Ups
7 Squat Cleans (185/135 lb)
4 Parallette Handstand Push-Ups
8 Squat Cleans (185/135 lb)
3 Parallette Handstand Push-Ups
9 Squat Cleans (185/135 lb)
2 Parallette Handstand Push-Ups
10 Squat Cleans (185/135 lb)
1 Parallette Handstand Push-Up
For the parallette handstand push-ups, only the top of the head must pass below the top of the parallettes.

Stronger Clean and Jerk


5 Rounds For Time
15 Dumbbell Split Cleans (40/30 lb)
21 Pull-Ups
Reduce the weight and reps on the split clean. Modify the pull-up so that each round can be completed in 3 or 4 sets. Compared to other Hero WODs, this workout is quick and should not be drawn out into a long slog.

Intermediate Option
5 rounds for time of:
12 dumbbell split cleans
15 pull-ups

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
4 rounds for time of:
10 dumbbell split cleans
12 ring rows

Men: 20-lb. dumbbells
Women: 15-lb. dumbbells


For Time
30 Clean-and-Jerks (135/95 lb)
Complete 30 clean and jerks for time. Power cleans or full cleans are acceptable. You may re-set after the clean, or catch the bar in the rack position for the clean and push straight into the jerk without pausing. Push jerks or split jerks are acceptable. Snatches are not allowed.

Score is the time it takes you to complete all 30 reps.

Good Times for “Grace” (source)
– Beginner: 6-7 minutes
– Intermediate: 4-5 minutes
– Advanced: 3-4 minutes
– Elite: <2 minutes

Tips and Strategy

Elite athletes complete “Grace” in one big set of 30 reps. If that’s not possible for you yet, decide before the workout starts how you’ll break up the reps. For example, 6 sets of 5, a cascading/descending rep scheme like 12-8-6-4, or even 30 singles with little or no rest between each. Stick to the game plan–even when it starts to hurt.

Intended Stimulus

“Grace” should feel light. You should be able to move through the reps quickly without taking long rests. This WOD should leave you breathless and sweating–like you just ran a really fast mile.


“Grace” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option
30 Clean-and-Jerks for Time (115/75 lb)

Beginner Option
30 Clean-and-Jerks for Time (75/55 lb)

Tia cleanSource: CrossFit Inc


5 Rounds for Time
10 Power Cleans (135/95 lb)
10 Burpees


5 Rounds for Time
5 Squat Cleans (155/105 lb)
25 Push-Ups


15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
Rest as needed between sets
Score is weight used for all three unbroken sets. Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set.


5 Rounds for Time
15 Wall Ball Shots (20/14 lb)
15 Power Cleans (95/65 lb)

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