Olympic Weightlifting WOD for Tuesday 11/15/11

Olympic Weightlifting WOD for Tuesday 11/15/11

Warm-Up
     – 3:00 of row, run or jump rope at light intensity

Dynamic Stretch and Mobility

Skills & Drills
     I. Jumping and Landing Drills (no barbells)
     II. “Stay-back drills” with empty barbell

Training:
     I. Clean Deadlift: 4 sets of 4 reps @ 75% of 1 Rep Max Clean
     II. Squat Cleans: 1 rep. every minute on the minute for 10 minutes
          – Start at 70% of 1 Rep. Max and work up to 90% of Max.
          – 3 mins. @ 70%
          – 3 mins. @ 75%
          – 2 mins. @ 80%
          – 1 min. @ 85%
          – 1 min. @ 90%