Range of Motion Olympic Weightlifting Warm-up

Snatch

Complete three rounds of the following not for time. Begin with an empty bar and increase weight each set. Hold each position for two seconds.

  1. 1x Three position snatch pull (power position/below knee/floor).
  2. 1x Three position power snatch (power position/below knee/floor).
  3. 1x Four position snatch (squat) (tall snatch/power position/below knee/floor). Hold the bottom of the squat for three seconds each rep then bounce out.

Once three rounds have been completed, complete as many singles as needed to build up to the weight you will be using for the session.

Clean

Complete three rounds of the following not for time. Begin with an empty bar and increase weight each set. Hold each position for two seconds.

  1. 1x Three position clean pull (power position/below knee/floor).
  2. 1x Three position power clean (power position/below knee/floor).
  3. 1x Four position clean (squat) (tall clean/power position/below knee/floor). Hold the bottom of the squat for three seconds each rep then bounce out.

Once three rounds have been completed, complete as many singles as needed to build up to the weight you will be using for the session.

Jerk

Complete three rounds of the following not for time. Begin with an empty bar and increase weight each set. Hold each split for two seconds.

  1. 3 x (Jerk dip + split jerk + tall split jerk + split jerk).

Once three rounds have been completed, complete as many singles as needed to build up to the weight you will be using for the session.