Strength:
Power Clean: 5×3 @ 3RM
WOD:
40-30-20-10 goblet squats (53/35)
10-20-30-40 abmat sit-ups
Helpful Links:
This post has a lot of helfpul info for our ladies, but please watch the Lydia Valentin video. In particular pay attention to how much she dips before her split jerk … it’s minimal, yet is still able to generate the necessary power: http://fondastrong.com/girls-guide-to-olympic-weightlifting/
