20 min Beginner Olympic Lifting Workout | Clean and Snatch Complex

Описание: Follow along beginner Olympic lifting barbell workout with snatch complex and clean and jerk barbell complex. This is a great introduction to Olympic weightlifting for beginners or anyone looking to improve their skills. I take you through a workout you can do at home involving barbell complexes and exercises to improve / learn the different stages of a full Snatch or Clean and Jerk.

12 WEEK BARBELL E-BOOK https://www.tompetotraining.com/store/
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MY WEIGHTS USED - Warm Up 10kg/22lb | Sect 1 20kg/44lb | Sect 2 30kg/66lb
EQUIPMENT NEEDED - Barbell & Plates

LEVEL UP YOUR HOME GYM (Recommended Items)
USA Barbells & Plates https://shrsl.com/3fsh0
USA Wrist Supports https://amzn.to/3R0kVBn
UK Olympic Plates https://amzn.to/3Wi197B
UK Wrist Support https://amzn.to/3cDO2eU

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THE WORKOUT
Warm Up | 2 Rounds
5r RDL
5r Hang High Pull
5r OH Press
5r Back Squat
5r Snatch RDL
5r Snatch High Pull
5r OH Squat
5r Reverse Lunge

Section 1 Snatch Complex | 3 Rounds
A1. Snatch Pause Deadlift 3r
A2. Power Snatch 3r
A3. Overhead Squat 3r
A3. Snatch Balance 3r
60sec

Section 2 Clean Complex | 3 Rounds
B1. Conventional Pause Deadlift 3r
B2. Hang Power Clean 3r
B3. Front Squat 3r
B3. Split Jerk 3r
60sec

Timestamps
00:00 Intro
00:39 Barbell Warm Up
07:52 Snatch Complex
14:04 Clean and Jerk Complex
18:42 Outro

Disclaimer
To join in these exercises, you must be in good physical health. If you’ve been told for any health or medical reason that you should not take part in physical activity/sport, then you should not take part in this workout. When participating in any physical exercise, there is a possibility of physical injury. If you engage in these exercises, you agree that you do so at your own risk and assume all risk of injury to yourself.

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