WOD: Wednesday, December 4, 2013

Light skill work to be followed by either casual cardio OR conditioning. If you are not taking a rest day until the weekend, please skip the conditioning.

(A) Quad Snatch and Quad Clean Stretch and Drills

  • Quad Warm-Up x3
  • 3x 3-Pause Snatches (Nail down bar path)
  • 3x Quad Muscle Snatch
  • 3x Quad Power Snatch
  • 3x Quad Power Snatch + Overhead Squat
  • 5x Quad Snatch
  • Video HERE

(B) Clean Bar Path Drills

  • 3x3 Clean Deadlifts 95/63
  • 3x 3-Pause Clean (Nail down bar path)
  • 3x Quad Muscle Clean
  • 3x Quad Power Clean
  • 3x Quad Power Clean + Front Squat
  • 3x Quad Clean

(C) Jerk Drills

  • 2x3 Tall Power Jerks (Tall Power Jerks start with the head cocked back and barbell held at about forehead hight)
  • 3x3 Power Jerks
  • 2x3 Push Jerks
  • 3x3 Split Jerk Balance (Focus on stepping through with the front foot, fast and controlled)

After Weightlifting Drills, athletes have two choices:

(D) Active Recovery Casual Cardio for 10 minutes + 5-10 minutes of rolling out with a foam roller or Lax ball

OR

(E) For Time: 20-10-5 of

  • Wall Balls
  • Burpees
  • Step-Ups

David. Black Friday Gone Bad. Photo by Rafael Vega