Clean and Jerk Cycle Week 1

Monday

Connievery

Metcon
5 Rounds for time of:
6 Snatch 43/29kg
9 Burpees Over The Bar
12 Toes To Bar
15 Cal C2 Bike

Aim
Skill & Stamina

Mobility
Banana Stretch
Pigeon Stretch

Tuesday

Gentilitial

Metcon
10.9.8.7.6.5.4.3.2.1
Pull Ups
Box Jumps 24/20”
Cal Air Bike

Aim
Mental Grit

Mobility
Couch Stretch
Calf Stretch

Wednesday

Metcon

Technique
Squat Clean 5-5-5-3-3-3
Dumbbell Strict Press 8-8-8-8-8-8

Technique test
5 Power Cleans @50% of your last 3s
10 Wall Ball Sit Ups
15/12 Cal Row

Aim
Technique refinement

Mobility
Straight Leg Crossover
Samson Stretch

Thursday

Codswallop

Metcon
Every 5 min :
10 Chest To Bar Pull Ups
20 Kettlebell Swings 24/16kg
30 Double Unders
5 Rounds work for 3 min rest for 2 min

Aim
Upper Body Pulling & Core Control

Mobility
Bretzel Stretch
Seal Stretch

Friday

Metcon
Technique
Power Jerk 8-8-8-5-5-5
Dumbbell Plank Row 8-8-8-8-8-8

Technique test
10 Shoulder To Overhead @50% of your last set of 5s
10 Dumbbell Reverse Lunges 15/10kg
250/200m Ski Erg

Aim
Technique refinement

Mobility
Shoulder Pas Throughs W Band
Pigeon Stretch

Saturday

October Team Throwdown Starts @9:30am