Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

WOD:
Barbell complex, As many rounds as possible in 20 minutes of:

1 Power cleans
3 Front squats
3 Push presses
1 Split jerk

Rest 60 seconds after each round.

RX is 90% your body weight. Complex means once you pick the barbell up for the power clean, you do not let go until you complete the jerk at the end.

Post completed rounds to comments.

_______

Lydia Valentin (-75kg (165 lbs.), Spain) completing a 147kg clean and jerk (323 lbs.) at the 2014 Europeans where she became European champion for the first time.

Watch Lydia keep the bar close and pull her body DOWN under the barbell on the clean. Also note, she did not drop all the way to the bottom of her squat – she met the barbell slightly above her “bottomed out” position, and then rode the barbell down before she stood up. On the jerk, watch her knees as she dips – her dip is short, and her knees go out (not forward), and then she drives her body down under the barbell.

Post thoughts to comments.

Media:
Thursday WOD, April 17, 2014

2 thoughts on “Thursday WOD, April 17, 2014

  • April 17, 2014 at 11:13 am
    Permalink

    11 rounds rxed at 175#

    Tough one!

  • April 17, 2014 at 7:19 pm
    Permalink

    11 rds. First 3 rds 175#, 8 rds 165#. The 3rd pp of each round was brutal. Great wod!

Comments are closed.