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Olympic Lift WarmUp

5-10 minutes Rower, Jump Rope, Stairs, Bike, Light Jog, Jumping Jacks 

Calf Raise x20 

Wall Leaning Toe Raise x20  

Cat Cow x5 -10 

Glute Bridge x5 -10

T-Spine Rotation x5 each

Lat Mobility x5 each

Wrist Mobility x5 each

½ Kneeling Hip Mobility x5 each

World’s Greatest Stretch x5

Split Squat x5 each

Lateral Squat x5 each

Sumo Squat w/ Pause x5

High Plank Down Dog x5 w/ 5 s. Pause 

Split Squat x5 each

Lateral Squat x5 each

Sumo Squat w/ Pause x5

Scarecrow Goal Post Press x10

Arm Circles x10 each direction 

Arm Swings x10 – 20

Band T’s (Flys) x10

Band Rotations x10 

Band Extension (Lats) x10 

Scap Protraction/Retraction x10

Box Jump or Squat Jump x5-10


Clean Warm Up (Use and Empty Barbell to Warm Up)

RDL x10

Front Squat x10

High Pull 5-10

Tall Clean 3-10

Stomp Squat 3-10 


Jerk Warm Up (Use and Empty Barbell to Warm Up)

Press x10

Push Press x5-10

Tall Jerk x5-10

Split Jerk x5-10 

 

Snatch Warm Up (Use an Empty Barbell to Warm Up)

RDL x10

Overhead Squat x10

Press x5 – 10

Behind the Head Press x5-10

High Pull x5

Tall Snatch x5

Snatch Stomp Squat x5-10

Bonus Lat Mobility: 

Bench Thoracic Extension 

Partner Barbell Mobility 

Band Lat Mobility 

Bonus Wrist Mobility: 

Barbell Rotations 

Band Wrist Mobility