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!