Olympic Weightlifting WOD for Tuesday 12/13/2011
Warm-up:
2 Rounds of
– 200M Row
– 10 Back Extensions
– 10 OHS with PVC
– 10 Lunges (5 each leg)
Dynamic Stretch/Mobility
Skills & Drills
Clean to Jerk transition with empty barbell
Training
Clean High-Pull: 3-3-3 @ no more than 50% of your 1RM Clean. Points of emphasis – keep bar close to body, no arm bend before hip extension, finish with elbows high and outside.
Clean & Jerk: 1-1-1-1-1-1-1 Find your 1 Rep Max!