Olympic Weightlifting WOD for Tuesday 1-17-12
Heather D…….Nice rack! Paleo has been good to this girl!
Warm-Up
2 Rounds of
– 200M Row
– 10M Bear Crawl
– 10 PVC Overhead Squats
Dynamic Stretch
Skills & Drills
Coach B Clean Progression
“High” Box Jumps
WOD
Elevated Clean Deadlift (feet on 15# or 10# Bumpers)
3 sets of 3 @ 85% of 1RM Clean
2-Position Power Clean: (First Pull from High Hang, second pull from floor)
5 sets. Target 75% of 1RM Power Clean
Core Work (optional)
Choose from the following
– 100 AbMat Sit-ups
– 5 sets of 8 strict toes to bar
– 4 sets of 15 GHD Sit-Ups