An Olympic weightlifting beginner program typically includes the two main lifts in Olympic weightlifting: the snatch and the clean and jerk. These lifts are complex movements that require proper technique, strength, and power.
Additionally, the program include accessory exercises to help build the strength and muscle needed to perform the lifts, such as squats, deadlifts, and presses.
It's very important to progress gradually, as the Olympic lifts are very demanding, and a sudden increase in weight or volume can lead to injuries.
Clean & Jerk 3 set x 1 rep 85%
Snatch 3 set X 1 rep 85%
Pull up 3 set x max reps
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