Technique Olympic lifts

Exercise Sets/reps RI Tempo
High hang clean pull 1 x 8 2' - 3' Slow → Explosive
High hang power clean 1 x 8 2' - 3' Slow → Explosive
Low hang power clean 2 x 8 2' - 3' Slow → Explosive
Low hang squat clean 1 x 6 - 8 2' - 3' Slow → Explosive
Low hang clean & jerk 2 x 6 - 8 2' - 3' Slow → Explosive
Overhead squat 1 x 6 - 8 2' - 3' 2 - 0 - E
High hang snatch pull 1 x 8 2' - 3' Slow → Explosive
High hang power snatch 1 x 8 2' - 3' Slow → Explosive
Low hang power snatch 2 x 6 - 8 2' - 3' Slow → Explosive
Low hang squat snatch 2 x 5 - 6 2' - 3' Slow → Explosive
Dumbbell clean & jerk 1 x 8 2' - 3' Slow → Explosive
Alternate dumbbell clean 1 x 8 2' - 3' Slow → Explosive
Alternate dumbbell snatch 1 x 8 2' - 3' Slow → Explosive

This is an example of a technique training to master or improve Olympic lifting technique. Use a dowel or a barbell. Start lifting with a slow tempo and increase the lifting speed when the technique is mastered.