This is an add-on option for anyone looking to improve their strength, stability, or mobility for the snatch, clean & jerk, and squat. It incorporates drills and accessory movements that fill the gaps left by the traditional lifts alone and can easily be added to your existing weightlifting program. 3 new workouts per week, 20-40 minutes per workout.
A
Jerk Balance
5 x 3
B1
Single Arm DB Overhead Walking Lunge
3 x 8
B2
Single Arm Upright Row
3 x 10
B3
Ab Wheel
3 x 15
A
Tall Snatch
5 x 3
B1
Goblet Low Shift Lateral Lunge
3 x 10
B2
Lu Raises
3 x 12
B3
Straight Leg Dead Bug
3 x 8
A
Snatch Grip Overhead Press w/ KB + Bands
5 x 5
B1
Single Leg Leg Curl
3 x 10
B2
Snatch Grip Bent Row
3 x 12
B3
1/2 Kneel MB Rotational Throw
3 x 15
NSCA Certified Strength & Conditioning Specialist (CSCS), USA Weightlifting Level 1, BS in Exercise Science
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