Know the basics of snatch and clean & jerk technique and ready to begin a weightlifting program? Ease your way into training with this starter program designed to help you practice/reinforce your technique while slowly adding weight to the bar.
The program is 12 sessions, usually performed 2x/week over 6 weeks or 3x/week over 4 weeks. We’ve provided the exercises, sets, and reps. The pace and schedule are up to you.
Individual program and group program are delivered as a static PDF. Weights are prescribed by perceived effort, not exact percentage.