Clean and Jerk Cycle Week 3

Monday

Metcon
Technique 15
Squat Clean 5-5-5-3-3
Dumbbell Prone Row 8-8-8-8-8

Technique Test 12
20 Burpees
30 Power Cleans @50%
40 Bulgarian Squats

Aim
Technique Refinement

Mobility
Seal Rock Stretch
Straight Leg Crossover Stretch

Tuesday

Metcon
Kleptocrat
Buy in: 20 Wall Balls20/14lbs + 20 Sit Ups
100 Double Unders
50 Cal Row/Ski
30 Kettlebell Snatches 24/16kg
10 Ring Muscle Up
Cash Out: 20 Sit Ups + 20 Wall Balls 20/14lbs

Aim
Shoulders & Engine

Mobility
Capsule Stretch
Frog Stretch

Wednesday

Metcon
Technique 15
Split Jerk 5-5-5-3-3
Tall Clean 5-5-5-5-5

Technique Test 15
5 Split Jerk @40%
10 Suitcase Box Steps

Aim
Technique Refinement

Mobility
Banana Stretch
Standing Quad Stretch

Thursday

Metcon
Sneak Attack
10 Rounds
10 Thrusters 43/29Kg
10 Bar Facing Burpees
10 Calories Assault Bike

Aim
Grit & Pacing

Mobility
Forearm Stretch
Pigeon Stretch
Seal Stretch

Friday

Metcon
Coco – Un Poco Loco
Amrap 18
6 Pull Ups
8 Hand Stand Push Ups
10m Sled Push 60/40kg

Aim
Upper Body Strength

Mobility
Couch Stretch
Pigeon Stretch

Saturday

Metcon
Ambivalent+
4 Rounds for time of:
2 Wall Walks
6 Clean 61/43kg
10 Toes To Bar
200M Run
2 Chest To Bar Pull Ups
6 Jerk 61/43kg
10 Push Ups
200M Run

Aim
Gymnastics & Babbell Cycling

Mobility
Brettzel Stretch
Capsule Stretch