Olympic Weightlifting WOD for Tuesday12-27-2011

Warm-Up

     - Junk Yard Dog warmup with partner

     - Coach B Clean Progression

Dynamic Stretching

Rack position stretches with bands

Skills & Drills

     1st Pull Position Drills

     Jumping/ Landing Foot Position

     Rack Delivery Drill with Barbell

     Tall Clean

Training

    

Clean Complex

     Clean Deadlift x 1
     Clean Pull x 1
     Full Clean x 1
     Split Jerk x 1
     = 1 Complex
     Complete 7 sets
Pick a weight that you can hit all positions
Rest 90sec. between sets