Clean and Jerk Cycle Week 2

Monday

Metcon
I don’t need to elucidate!
8 Rounds for time of:
2 Wall Walks
4 Chest To Bar Pull Ups
6 Burpees Over The Dumbbell
8 Dumbbell Snatches 22.5/15kg
10 Cal Air/C2Bike

Aim
Midline control

Mobility
Ring Lat Stretch
Pigeon Stretch

Tuesday

Metcon
Technique 15 min
Power Clean 5-5-5-3-3
Floor Press 8-8-8-8-8

Technique test 12 min
10 Squat Clean @50%
20 V-Ups
30 Double Unders

Aim
Technique refinement

Mobility
Hurdle Stretch
Half moon Stretch

Wednesday

Metcon
Cherry picker
1.2.3.4.5.6.7.8.9.10
Kettlebell Swings 24/16kg
Pull Ups

Push Ups

Aim
Posterior Chain & Grip

Mobility
Seal Stretch
Straight Leg Crossover Stretch

Thursday

Metcon
Technique 15
Split Jerk 5-5-5-3-3
Kroc Row 8-8-8-8-8

Technique Test 12
5 Dumbbell Split Jerk 15/10kg
10 Dumbbell Lunges 15/10kg
5 Shuttle Runs

Aim
Technique refinement

Mobility
Straddle Stretch
Frog stretch

Friday

Metcon
Grobian
21-15-9-3
Thrusters 29/20kg
Toes To Bar
Hand Stand Push Ups

Aim
Push/Pull Breath

Mobility
Couch Stretch
Capsule Stretch

Saturday

Metcon

Pizzaz
Buy in: 20 Wall Balls20/14lbs + 20 Burpees
100 Crossovers
50 Cal Row/Ski
10 Bar Muscle Up
Cash Out: 20 Burpees + 20 Wall Balls 20/14lbs

Aim
Skill & Engine

Mobility
Samson Stretch
Pretzel Stretch