“Clean and press” is not an easy movement because of its great involvement with strength, balance, and flexibility. However, start with only bar-weight and learn the right techniques and it’s one of the best exercises that could help you build athleticism in short amount of time.

Being able to integrate total body workout into your routine can also help you exercise efficiently. I often implement total body movements into my workout to help me achieve my goals and shorten time spent in the gym altogether. Below is a protocol of my integrated total body workout.

Protocol: 12 x 10 Clean-n-Press with auxiliary lifts
Goals: gain strength and save time spent in the gym

Main sets:

Superset #1:

• 3 x 10 clean-n-press
• 3 x 12 alternate chest press

Superset #2:

• 3 x 10 clean-n-press
• 3 x 12 single leg 1-arm rows

Superset #3:

• 3 x 10 clean-n-press
• 3 x 12 curl to shoulder press

Superset #4:

• 3 x 10 clean-n-press
• 3 x 12 bend-over flies

Core training:

2 rounds of following exercises, 10 repetitions each:

• lower back lifts (on a stability ball)
• obliques lifts (on a stability ball)
• full body crunches (on BOSU)
• bicycles crunches (on BOSU)
• lower abdominal lifts