Olympic Weightlifting WOD 12-20-2011
– Row 200M
– 10 Russian KB Swings (swing only to shoulder height)
– 10 PVC Dislocates
– 10 PVC Good Mornings
– Program A*:
I. Snatch Balance: Work to a “heavy” single in 5 reps. If you have never performed this movement, start very light and work up gradually. Otherwise, target 85-110% of your 1RM Snatch.
II. Snatch: 7 single attempts to work up to a 1Rep. Max.
– Program B:
I. Snatch Pull: 3 sets of 3 reps @ 70%
II. 3-position Snatch: 5 sets of 1 complex @ 65%
* “Competition” Phase athletes who performed Monday’s main WOD will do Program B. Focus on solid technique and keep it light!!