Olympic Weightlifting WOD for Tuesday 1-17-12

                          Heather D.......Nice rack! Paleo has been good to this girl!

Warm-Up

     2 Rounds of 

          - 200M Row

          - 10M Bear Crawl

          - 10 PVC Overhead Squats

Dynamic Stretch

Skills & Drills

     Coach B Clean Progression

     "High" Box Jumps

WOD

     Elevated Clean Deadlift (feet on 15# or 10# Bumpers)

          3 sets of 3 @ 85% of 1RM Clean

     2-Position Power Clean: (First Pull from High Hang, second pull from floor)

          5 sets. Target 75% of 1RM Power Clean

Core Work (optional)

     Choose from the following

          - 100 AbMat Sit-ups

          - 5 sets of 8 strict toes to bar

          - 4 sets of 15 GHD Sit-Ups