Clean and Jerk Test Week

Monday

Metcon
Resplendently
60 Kettlebell Swings 24/16kg
12/10 Cal C2Bike
40 Toes To Bar
12/10 Cal C2Bike
80 Reverse Lunges 15/10Kg
12/10 Cal C2Bike
20 Chest To Bar Pull Ups
12/10 Cal C2Bike

Aim
Posterior Chain & Grip

Mobility
Lat Stretch
Forearm Stretch
Pigeon Stretch

Tuesday

Metcon
Technique
Clean 3-2-1-1-1
Dumbbell Push Press 5-5-5-5-5

Technique Test
2 COR complex @50%-ish
20 Crossover Skip

Aim
Test

Mobility
Capsule Stretch
Straddle Stretch

Wednesday

Metcon
Petulant
10,9,8,7,6,5,4,3,2,1
Pull Ups
Hand Stand Push Ups
1,2,3,4,5,6,7,8,9,10
Cal Row

Aim
Push Pull & Building Skills

Mobility
Pec Stretch
Wall Hinging Stretch

Thursday

Metcon
Technique
Jerk 3-2-1-1-1
Kroc Row 5-5-5-5-5

Technique Test
Grace
30 Clean and Jerks 61/43kg

Aim
Test

Mobility
Forearm Stretch
Samson Stretch

Friday

Metcon
Nasta
3,6,9,12,15,18,21,24,27…
Box Jump Overs 24/20”
Sit Ups
Shuttle Runs

Aim
Core & Stamina

Mobility
Couch Stretch
Calf Stretch

Saturday

Metcon
Poppycock
21 Snatches 43/29kg
21 Bar Facing Burpees
42 Double Unders
15 Front Squats 43/29kg
15 Bar Facing Burpees
30 Double Unders
9 Overhead Squats 43/29kg
9 Bar Facing Burpees
18 Double Unders

Aim
Technique Under Fatigue

Mobility
Ring Lat Stretch
Calf Stretch
Seal Stretch