Olympic Weightlifting WOD for Tuesday 1-3-2012

In last week's class we worked rack delivery drills to practice receiving that barbell high on the shoulders with elbows high. Here you can see Mike has done an excellent job of "meeting the barbell" in a nice tight rack position with no crashing of the bar on the shoulders.


Warm-Up:
     2 Rounds of...
      250M Row
      10 PVC Overhead Squats
      10M Inchworm

Dynamic Stretch


Skills & Drills
     Coach B Barbell Progression in Snatch Grip
     Snatch Balance Progression
          1. Pressing Snatch Balance
          2. Heaving Snatch Balance
          3. Snatch Balance

Training
     7 Sets of 1 Snatch Balance + 3 Overhead Squats*

* Recommended Loads
     Beginner: Barbell only or up to 50% of 1RM Snatch
     Intermediate: Work up to 70% of 1RM Snatch
     Advanced: Work up to 90% of 1RM Snatch