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Learn the 2 movements of Olympic weightliftng (Clean& Jerk and Snatch)!!

From 0 to expert olympic weighlifter!

This Program is 12 weeks long and is desing to help any one who want to learn the moves of olympic weightlifting. 

As soon as you finished this workout you will be able to snatch and clean and jerk like never before. 

 

What you will need for this program:

Barbell

Weight plates

Ruberr Floor to protect the floor and plates 

 

Program sample: 

 Week 2 

 

Day 2

Overhead Squat 5 set of 3 reps

Pressing Snatch Balance 5 set of 3 reps

Snatch Balance 10 set of 3 reps

Snatch Deadlift 5 set of 5 reps

 

Week 7 

 

Day 3

Mid-Hang Clean Pull 5 set of 3 reps

Rack Delivery 5 set of 3 reps

Tall Muscle Clean 5 set of 3 reps

Mid-Hang Muscle Clean 8 set of 3 reps

Back Squat 3 set of 6 reps

Olympic Weightlifting Technique Development Program

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